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Cod Fillets Sauteed with Garlic, Onions and Peppers, Gluten-Free, Casein-Free

Cod Fillets Sauteed with Garlic, Onions and Peppers

Cod Fillets Sauteed with Garlic, Onions and Peppers


Looking for a healthy dish with lots of flavor that’s also quick and easy for a weeknight supper?

One serving of this recipe (including a little over 5 ounces uncooked weight of the fish) has only about 188 calories and 28 grams of protein.

Cod, a mild-flavored deep sea fish, is easily found in many supermarkets. Easy to cook in a variety of ways, cod fillets are among my family’s favorites for taste and ease of preparation.

After a week or so of feeling a little under the weather, not eating too much at all, I particularly enjoyed that this dish is easy on the tummy, flavorful, versatile – look at the suggestions for serving — and it’s an easy 30 minute meal.

At the same time, I like that it’s filling and hearty enough to satisfy my husband, who was eating as usual.  I hope you like it, too.


Cod Fillets Sauteed with Garlic, Onions and Peppers, Gluten-Free, Casein-Free

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Makes 2 – 4 servings


1 Tablespoon Olive Oil, or more if needed

1 1/2 Teaspoons Minced Garlic, fresh or bottled

1/2 Cup Onion, cut in 1/2″ pieces

1/2 Cup Red and Green Bell Pepper (or all Red or all Green Peppers) cut in 1/2″ pieces

16 Ounces Cod Fillets

1 Tablespoon Parsley, snipped (or 1 teaspoon dried)

1 Teaspoon Salt (or Lawry’s Season Salt)

1 Cup Water (or half Water and half Dry White Wine)

Garnish – Optional:

3 Medium Black Olives, pitted


Heat olive oil in a large heavy skillet over medium-high heat. Add garlic, onion and peppers; sauté for a few minutes until lightly browned and beginning to soften.

Remove with a slotted spoon to a dish for a few minutes, leaving most of the oil in the pan.

Add a little more oil to pan if needed, then add the fillets, parsley and salt to the pan. Cook for 5 or 6 minutes, turning often, being careful not to let the fillets stick.

Return the vegetables to the pan, and continue cooking for a few more minutes until the fillets flake easily with a fork.

Add the water (or water and wine combination), and simmer for a couple of minutes so it starts to cook down, blending the flavors. Don’t let the liquid cook completely away; if it starts to, just add a little more water.

Garnish with olives, if you like.

Serving suggestions: Accompany with sauteed spinach, rice or noodles. Or, fill a flatbread or a wrap.

As shown, this is gluten-free recipe is casein-free, dairy-free, corn-free, nut-free, soy-free, sugar-free and low-glycemic, as well as low carb and paleo.

~ This recipe will be posted at these sites:

– Simply Sugar and Gluten-Free’s Slightly Indulgent Tuesday

– The Gluten-Free Homemaker’s  Gluten-Free Wednesdays

– Miz Helen’s Country Cottage  Full Plate Thursday

– Easy Green Mama’s Gluten Free Tuesday

– Vegetarian Mamma’s Gluten-Free Fridays