Sunday, August 11, 2013

Recipe - Cod Baked in a Tomato and Feta Sauce


Since buying frozen cod from Sam's Club, I wanted to try out a new recipe. I made cod one night and liked it, but ended up over cooking it. I went a little overboard with what I topped it with. I found a recipe I had pinned a while back for cod that was baked in a tomato sauce, and thought it sounded delicious. While at work, I sent Joey the recipe, and he thought it also sounded amazing. It came together pretty quickly, and we used up the last of our orange, cinnamon and cardamom crusty bread to dip in the sauce.

We made very minor changes, mostly just because we didn't have those things on hand. We had a big can of plum tomatoes from the mole sauce, so we used the rest of that, with 2 fresh tomatoes in addition. We didn't have any ouzo or anise liqueur, so we added two star anise pods to the sauce while it was simmering. We also didn't have any white wine, so we just added extra water. We used a lot more than 2 cloves of garlic, but that's just because we really like garlic!

Recipe: Cod Baked in a Tomato and Feta Sauce
Adapted from Closet Cooking
Yield: 4 servings

Ingredients:
1 tbsp olive oil
1 onion, diced
6 cloves garlic, minced
chili pepper flakes, to taste
1/4 cup water
28 can whole peeled roma tomatoes, roughly chopped
1 tsp dried oregano
1 splash ouzo, or 2 whole star anise pods
1/4 cup fresh parsley, chopped
1/4 cup fresh dill, chopped
1/2 cup feta, crumbled
salt and pepper to taste
4 6-oz cod filets, thawed if frozen

Directions:
Preheat oven to 350. Heat the oil in a large, deep oven-safe pan or dutch oven over medium heat. Add the onion and cook until translucent. Add the garlic and chili pepper flakes and cook until fragrant. Add the water and simmer 2-3 minutes, or until liquid had cooked off. Add the tomatoes (including juices), ouzo (or star anise), and simmer 15-20 minutes. Remove from the heat, season with salt and pepper, and mix in the feta and herbs. Nestle the cod filets into the sauce, making sure they are completely covered. Bake until the fish is cooked through, about 15-20 minutes. Serve over rice or wish crusty bread.

Nutrition:
320 calories
9.0 g fat
12.1 g carbs
3.6 g fiber
42.8 g protein