Recipes Main Dishes Seafood Main Dishes Cod One-Pan Mediterranean Cod 4.8 (5) 4 Reviews 4 Photos Quick and easy cod fillets made with just 5 minutes of prep, one pan, and simple freezer and pantry staples for a delicious dinner that's Mediterranean diet-friendly. Keep frozen cod, frozen bell peppers, and a jar of whole plum tomatoes on hand to make this anytime. By Diana Moutsopoulos Diana Moutsopoulos Diana Moutsopoulos is a food writer, recipe developer, Greek cuisine expert, and an Editorial Director at Allrecipes. Allrecipes' editorial guidelines Updated on July 29, 2024 Save Rate Print Share Close Add Photo 4 4 4 Prep Time: 5 mins Cook Time: 30 mins Total Time: 35 mins Servings: 4 Yield: 4 servings Jump to Nutrition Facts Jump to recipe Frozen cod fillets are always stocked in my freezer; I love how quick and easy they are to defrost and they can be used in so many different recipes. This one-pan meal is one I developed using some of my favorite Greek and Mediterranean flavors. It's a great example of how you can make a healthy Mediterranean diet dish using ingredients straight from the freezer and pantry. The one ingredient that really makes this dish is the ouzo, a Greek spirit which lends a sweet anise flavor to the sauce. If you don't have ouzo, don't fret! You could easily use white wine or even vodka, or leave out the alcohol entirely. Or, if you're a big fan of anise, try adding sliced fennel bulb along with the bell peppers; it'll complement the flavor of the ouzo nicely. To serve, I've made this dish to serve with couscous or rice, but it's just as nice by itself with a loaf of good crusty bread served on the side to mop up all the luscious sauce! Cook Mode (Keep screen awake) Ingredients 3 tablespoons olive oil ½ large red onion, sliced 3 cups frozen sliced mixed peppers ¼ cup ouzo (or white wine) 1 (18 ounce) can whole plum tomatoes ¼ cup water 3 tablespoons chopped fresh mint salt and freshly ground black pepper to taste 4 (4 ounce) frozen cod fillets, thawed Directions Combine olive oil, onion, and bell peppers in a large skillet over medium heat. Cook gently until softened, stirring occasionally, 5 to 10 minutes. Pour in ouzo and simmer for 2 to 3 minutes, allowing alcohol to evaporate. Add plum tomatoes and lightly crush with the back of a spoon until broken apart. Add water and mint, then season with salt and pepper. Simmer gently until sauce is thickened, about 10 minutes. Increase heat to medium-high. Nestle cod fillets in the sauce and spoon some sauce over top. Cook, turning once halfway through, until fish flakes easily with a fork, 8 to 10 minutes. Diana Moutsopoulos I Made It Print Nutrition Facts (per serving) 340 Calories 18g Fat 22g Carbs 17g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 340 % Daily Value * Total Fat 18g 23% Saturated Fat 3g 15% Cholesterol 44mg 15% Sodium 265mg 12% Total Carbohydrate 22g 8% Dietary Fiber 3g 11% Total Sugars 12g Protein 17g 35% Vitamin C 71mg 79% Calcium 79mg 6% Iron 2mg 12% Potassium 729mg 16% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data. (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.