Cod in flavorful tomato sauce

Name: Cod in a tasty tomato sauce
Prep time: 25 min
Cook time: 25 min
Total time: 50 min
Ingredients: 5 tomato; 1 red sweet italian pepper; 1 carrot; 1 red onion; 1 clove garlic; 1 tbl spoon olive oil; 1 tbl spoon tomato paste; 4 tbl spoon passata; 1 handful raw almonds; 1 handful basil; ½ teaspoon spicy paprika powder; salt and pepper; 5 portion cod (fresh); 1 tbl spoon black sesame seeds; extra basil (finishing touch)

Tender, slow-cooked cod in a rich, nutritious tomato sauce with almonds

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Prep Time 25

Cook Time 25

Total Time 50

Course Fish and Seafood, mediterranean

Cuisine Own recipe, Mediderranean

Servings persons

Calories 283 kcal

Equipment

cutter / blender
oven
baking pan that can be put in the oven

Ingredients

Voor de tomatensaus:

5 tomato
1 red sweet italian pepper
1 carrot
1 red onion
1 clove garlic
1 tbl spoon olive oil
1 tbl spoon tomato paste
4 tbl spoon passata
1 handful raw almonds
1 handful basil
½ teaspoon spicy paprika powder
salt and pepper
5 portion cod fresh
1 tbl spoon black sesame seeds
extra basil finishing touch

Instructions

Cut the tomatoes in half. Put 1 tbsp of olive oil in a pan and spread it around well. Place the tomatoes cut-side down in the pan (so make sure the pan is large enough)
Finely chop the red onion and red pointed pepper, and grate the garlic. Add these to the tomatoes and put a lid on the pan. Leave to simmer for 15 minutes over a medium heat. The aim is to be able to easily peel and mash the tomatoes with a fork
Season with salt, pepper and hot paprika, then place everything in a food processor or blender. Add the almonds and fresh basil and blend until you have a thick sauce. It’s fine if a few small pieces remain.
Return this mixture to the pan. Add 1 tbsp tomato purée and 4 tbsp passata. Mix well. Taste and season if necessary.
Place the fresh pieces of cod in the pan and season with salt and pepper. Sprinkle some extra almonds on top and bake in a preheated oven at 180°C for 25 minutes.
Once cooked, you can finish this dish with black sesame seeds and some extra fresh basil.

Notes

Sometimes the power of a dish lies not in complicated techniques, but in the way simple ingredients come together to create something exceptionally flavourful. In this recipe, fresh tomatoes, red peppers, onions and carrots are first gently simmered, allowing their flavours to really come into their own. (And what’s more, this is a healthy way to cook.) Combined with garlic, a little passata, tomato purée, raw almonds and fresh basil, this creates a flavourful sauce with real character.

The almonds not only give the sauce extra body, but also provide a subtle crunch that pairs perfectly with the tomato and the aromatic basil. The cod goes beautifully with this: firm yet tender in texture, refined in flavour and ideal for soaking up the rich sauce without losing its own character.

This is the kind of dish that clearly demonstrates the power of Mediterranean cuisine: pure, nutritious and built from simple, fresh ingredients. No excess, just layers, balance and plenty of flavour.

Nutrition

Calories: 283kcalCarbohydrates: 15gProtein: 41gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gCholesterol: 91mgSodium: 174mgPotassium: 1535mgFiber: 4gSugar: 9gVitamin A: 5597IUVitamin C: 67mgCalcium: 91mgIron: 2mg

Keyword healthy recipe, cod, mediterranean recipe, cod recipe, good food, homemade tomato sauce, nutricious recipe, oven-cooked cod, tomatosauce and almonds

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Foodblog
by Patricia

I am Patricia, energetic 40'er, architect, business manager and food blogger. Living in Andalusia but from Flanders - Belgium. Mother of 2 active and creative kids who, together with my husband Geert, form the tasting team of the first order!
Cooking has become a passion. Everything starts with devising an original recipe and that’s when my love for food photography & styling comes across… In my blog you will get to know my healthy Mediterranean fusion cuisine!

Buen provecho!

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