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Two seared cod fillets nestled in vibrant red pepper sauce garnishing fresh parsley in a ceramic bowl.

Cod in Roasted Red Pepper Sauce Recipe

Thick, flaky cod fillets seared to perfection and simmered in a vibrant, garlic-infused roasted red pepper sauce. A simple, 25-minute Mediterranean meal packed with heart-healthy olive oil, antioxidants, and rich flavor.
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Prep Time 10 minutes
Cook Time 15 minutes
Servings: 2
Calories: 310
Ingredients Method Notes

Ingredients
  

For the Fish:
  • - 2 thick cod fillets about 6 oz each; substitute halibut or sea bass
  • - 1 tbsp extra virgin olive oil
  • - 1 tsp garlic powder
  • - 1/2 tsp sweet paprika
  • - Salt and freshly cracked black pepper to taste
For the Roasted Red Pepper Sauce:
  • - 1 tbsp extra virgin olive oil
  • - 3 cloves garlic finely minced
  • - 1/2 medium yellow onion finely chopped
  • - 1 jar 12 oz / 340g roasted red bell peppers, drained (approx. 2 large peppers)
  • - 1/2 cup low-sodium vegetable broth or chicken broth
  • - 1/2 tsp smoked paprika
  • - 1/4 tsp red pepper flakes optional, for subtle heat flecks
  • - 2 tbsp full-fat plain Greek yogurt or extra virgin olive oil + unsweetened milk splash for creaminess
  • - 2 tbsp fresh flat-leaf parsley finely chopped (for garnish)

Method
 

  1. Pat the cod fillets completely dry with paper towels. Season both sides evenly with garlic powder, sweet paprika, salt, and black pepper.
  2. Heat 1 tablespoon of extra virgin olive oil in a wide skillet over medium-high heat. Add the cod fillets and cook for 3 to 4 minutes per side until golden. Carefully transfer fish to a plate and set aside.
  3. In the same skillet over medium heat, add the remaining 1 tablespoon of extra virgin olive oil. Add chopped onion and minced garlic, sautéing for 2 to 3 minutes until translucent and aromatic.
  4. Add drained roasted red peppers, vegetable broth, and smoked paprika to the skillet. Simmer gently for 5 minutes.
  5. Transfer the mixture to a blender (or use an immersion blender) and process until smooth. Return the sauce to the skillet. Stir in the Greek yogurt (off heat) to create a velvety texture.
  6. Return the seared cod fillets to the skillet, nestling them into the red pepper sauce. Spoon sauce over the fillets, cover, and simmer over low heat for 2 to 3 minutes until heated through and cod flakes easily with a fork.
  7. Garnish with fresh flat-leaf parsley, additional cracked black pepper, and crushed red pepper flakes before serving.

Notes

- Make sure to pat cod fillets thoroughly dry to achieve a nice golden crust.
- For a dairy-free version, replace Greek yogurt with 1 tbsp extra virgin olive oil blended directly into the sauce.