Mediterranean Cod Recipes Jamie Oliver

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AEGEAN KAKAVIA (BEAUTIFUL FISH STEW)



Aegean kakavia (Beautiful fish stew) image

This tasty Greek dish reminds me of a hearty fish soup and is a real taste of the sea

Provided by Jamie Oliver

Categories     Healthy meals     Jamie Does...     Greek     Stew     Bread     Potato

Time 1h

Yield 4

Number Of Ingredients 14

olive oil
2 onions, peeled and roughly chopped
4 sticks celery, trimmed and roughly chopped
5 cloves garlic, peeled and roughly chopped
3 beef tomatoes, roughly chopped
500 g potatoes, peeled and cut into 3-4cm chunks
3 bay leaves
1 litre organic vegetable stock
700 g fresh fish fillets, from sustainable sources, ask your fishmonger, scaled and pin-boned
1 lemon, juice of
½ a bunch fresh flat-leaf parsley, (15g) roughly chopped
½ a bunch fresh dill, (15g) roughly chopped
Greek extra virgin olive oil
1 loaf rustic bread, to serve

Steps:

  • Heat a good lug of olive oil in a large pan on a medium heat. Add the onions and celery and cook for 5 minutes, then add the garlic and cook for another 5 minutes, stirring occasionally, until soft but not coloured.
  • Add the tomatoes, potatoes and bay leaves and pour in the stock. Season lovingly with sea salt and black pepper and bring it all to the boil. Reduce to a low heat and simmer for 15 minutes. At this point, add your fish fillets and bring back to the boil, then reduce to a medium-low heat and simmer for a further 15 minutes, until the potatoes are tender and the fish is cooked through and flakes apart. Stir in the lemon juice and herbs, drizzle with extra virgin olive oil, then have a quick taste to make sure you've got a good balance of acidity, freshness and seasoning and serve with chunks of rustic bread.

Nutrition Facts : Calories 589 calories, Fat 10.8 g fat, SaturatedFat 1.2 g saturated fat, Protein 43.7 g protein, Carbohydrate 84.3 g carbohydrate, Sugar 12.8 g sugar, Sodium 2 g salt, Fiber 6.5 g fibre

ROASTED COD WITH PANCETTA & PEA MASH



Roasted cod with pancetta & pea mash image

This quick cod recipe looks a bit posh for dinner parties, but is really quick and simple

Provided by Jamie Oliver

Categories     Mains     Dinner Party     Potato     Healthy dinner ideas     Healthy fish recipes     Healthy meals

Time 45m

Yield 4

Number Of Ingredients 11

4 thick pieces of cod fillet, about 120g each, from sustainable sources
8 thin slices of higher-welfare pancetta
2 lemons
500 g potatoes
300 g frozen garden peas
½ a fresh red chilli, (optional)
1 small knob of butter
1 splash of milk
½ a bunch of fresh mint, (15g)
60 g rocket
extra virgin olive oil

Steps:

  • Preheat your oven to 200°C/400°F/gas 6.
  • Season the cod with sea salt and black pepper, place on an oiled baking tray and lay two slices of pancetta over the top of each fillet.
  • Halve the lemons and place the four lemon halves, cut side down, on the tray next to the fish. Roast in the preheated oven for 10 to 15 minutes, or until the fish flakes easily.
  • Peel and quarter the potatoes and cook until soft in boiling salted water. Meanwhile, cook the peas to packet instructions, then drain and blitz the peas in a food processor (or mash up with a fork if you don't have one).
  • Deseed and finely dice the red chilli, if using.
  • Drain the potatoes and mash with butter, hot milk, salt and pepper, whizzed-up peas and the red chilli if using.
  • Put the rocket in a mixing bowl, pick in the mint leaves and toss together and dress with extra virgin olive oil.
  • Serve each piece of cod on a dollop of pea and potato mash, with a little salad on the side.

Nutrition Facts : Calories 339 calories, Fat 10.6 g fat, SaturatedFat 3.8 g saturated fat, Protein 32.8 g protein, Carbohydrate 29.4 g carbohydrate, Sugar 3.2 g sugar, Sodium 1.4 g salt, Fiber 5.8 g fibre

BAKED COD RECIPE WITH LEMON AND GARLIC



Baked Cod Recipe with Lemon and Garlic image

Best baked cod recipe out there! Prepared Mediterranean style with a few spices and a mixture of lemon juice, olive oil and lots of garlic. Bakes in 15 mins!

Provided by Suzy Karadsheh

Categories     Entree

Time 22m

Number Of Ingredients 12

1.5 lb Cod fillet pieces, (4-6 pieces)
1/4 cup chopped fresh parsley leaves
5 tbsp fresh lemon juice
5 tbsp extra virgin olive oil
2 tbsp melted butter
5 garlic cloves, (minced)
1/3 cup all-purpose flour
1 tsp ground coriander
3/4 tsp sweet Spanish paprika
3/4 tsp ground cumin
3/4 tsp salt
1/2 tsp black pepper

Steps:

  • Preheat oven to 400 degrees F.
  • Mix together the lemon juice, olive oil, and melted butter in a shallow bowl (do not add the garlic yet). Set aside.
  • In another shallow bowl, mix the all-purpose flour, spices, salt and pepper. Set next to the lemon sauce.
  • Pat the fish dry. Dip the fish in the lemon sauce then dip it in the flour mixture. Shake off excess flour. Reserve the lemon sauce for later.
  • Heat 2 tbsp olive oil in a cast iron skillet (or an oven-safe pan) over medium-high heat (watch the oil to be sure it is shimmering but not smoking). Add the fish and sear on each side to give it some color, but do not fully cook (about 2 minutes on each side). Remove the skillet from heat.
  • To the remaining lemon sauce, add the minced garlic and mix. Drizzle all over the fish fillets.
  • Bake in the heated oven until the fish flakes easily with a fork (10 minutes should do it, but begin checking earlier). Remove from the heat and sprinkle chopped parsley. Serve immediately.

Nutrition Facts : Calories 319.3 kcal, Sugar 0.5 g, Sodium 466.1 mg, Fat 19.8 g, SaturatedFat 5 g, TransFat 0.2 g, Carbohydrate 9.6 g, Fiber 1.2 g, Protein 25.8 g, Cholesterol 70.6 mg, ServingSize 1 serving

JAMIE OLIVER'S CRUSTED COD



Jamie Oliver's Crusted Cod image

Crispy on the outside and super tender in the inside. This recipe is easy, tasty and quick to make!

Provided by The Fit Mediterranean

Categories     Healthy     Quick and Easy     Pescatarian     Date Night     Weeknight Dinners     Quick     Valentine's Day     Shellfish-Free     Full Meal     Egg-Free     Soy-Free     Fall     Food Processor     Peanut-Free     Tree Nut-Free     Sugar-Free     Classic     Oven

Time 40m

Yield 1

Number Of Ingredients 16

1 Cod Fillet
2 tablespoon Extra-Virgin Olive Oil
to taste Salt
1/2 teaspoon Fennel Seeds
5 Sun-Dried Tomatoes in Olive Oil
1 clove Garlic
1/2 Lemon
1/2 tablespoon Balsamic Vinegar
4 Fresh Basil Leaf
20 gram Parmesan Cheese
80 gram Breadcrumbs
2 Anchovy
1 clove Garlic
to taste Ground Black Pepper
as needed Olive Oil
1 sprig Fresh Rosemary

Steps:

  • Preheat oven to 355 degrees F (180 degrees C).
  • In a baking tray pour Extra-Virgin Olive Oil (2 tablespoon) and sprinkle Salt (to taste), Fennel Seeds (1/2 teaspoon), and Ground Black Pepper (to taste).
  • Lay Cod Fillet (1) and coat it well into the oil on both sides. Tack the tail under itself to make it evenly thick.
  • Bake for 5 minutes.
  • Zest the Lemon (1/2).
  • Once zested, juice the same lemon half.
  • Grate the Parmesan Cheese (20 gram).
  • Place Sun-Dried Tomatoes in Olive Oil (5), Garlic (1 clove), lemon juice and zest, Balsamic Vinegar (1/2 tablespoon), Fresh Basil Leaf (4), and parmesan cheese into a food processor.
  • Pulse until creamy.
  • Spread the paste on the top of the cod fillet.
  • Crush Garlic (1 clove) with a garlic press or finely mince.
  • In the same food processor pulse Breadcrumbs (80 gram) with Anchovy (2), garlic, and Ground Black Pepper (to taste).
  • Use the mixture to create a thick crust on the fish.
  • Drizzle some Olive Oil (as needed) on Fresh Rosemary (1 sprig) and lay it on the fish. Bake on the bottom rack of the oven for about 10 mins, or until a golden crust forms on the fish. Serve with rice or salad, enjoy!

Nutrition Facts : Calories 828 calories, Protein 28.3 g, Fat 45.4 g, Carbohydrate 79.2 g, Fiber 8.5 g, Sugar 7.6 g, Sodium 1538.7 mg, SaturatedFat 8.6 g, TransFat 0 g, Cholesterol 67.2 mg, UnsaturatedFat 24.5 g

MEDITERRANEAN COD



Mediterranean Cod image

Simply to die for, and so quick to make. Found this recipe on a card in the seafood section of my local Kroger, decided to put it here for safekeeping! I made it exactly as stated, thought I can see how there could be many variations to this recipe.

Provided by WildLightning

Categories     European

Time 25m

Yield 4 pieces, 4 serving(s)

Number Of Ingredients 7

24 ounces fresh cod, divided into 4 fillets
8 teaspoons olive oil, divided
1/4 red onion, thinly sliced
4 plum tomatoes, chopped
1/4 cup sliced black olives
1 pinch dried thyme, crushed
1 teaspoon dried basil, crushed

Steps:

  • Rinse fish, pat dry with paper towels. Season fish with salt and pepper to taste.
  • In a large skillet heat 4 tsp of the oil over medium high heat. Add fish and onion. Cook 1 minute, turning once.
  • Top fish with tomatoes, olives and thyme. Reduce heat. Cover and cook 2 minutes.
  • Drizzle with remaining 4tsp oil, sprinkle with basil. Cover and cook 2-3 minutes more or until fish flakes easily with a fork.

MEDITERRANEAN BAKED COD



Mediterranean Baked Cod image

Made in one dish with tomatoes, olives and onions, this Mediterranean Baked Cod is an easy and healthy weeknight dinner!

Provided by Nora from Savory Nothings

Categories     Main Course

Time 30m

Number Of Ingredients 10

1 ½ pounds cod fillet
1 small red onion (OR large shallot, sliced)
3 cloves garlic (crushed)
1 pound cherry tomatoes (halved)
¼ cup sliced black olives
1 tablespoon olive oil
1 teaspoon Italian seasoning
salt & pepper (to taste)
¼ cup white wine (OR water)
4 tablespoons butter (chopped)

Steps:

  • Prep: Preheat the oven to 400°F. Lightly grease a rectangular baking dish that will comfortably hold all your cod pieces and tomatoes and place the fish inside.
  • Add vegetables: Scatter the onion, garlic, tomatoes and olives around the fish.
  • Season: Drizzle the olive oil all over the ingredients in the dish. Sprinkle with Italian seasoning and season with salt and pepper.
  • Finish and bake: Pour the water into the dish. Scatter the butter evenly over the dish. Bake for 15-20 minutes, or until the tomatoes and fish are cooked.

Nutrition Facts : Calories 319 kcal, Carbohydrate 8 g, Protein 32 g, Fat 17 g, SaturatedFat 8 g, Cholesterol 103 mg, Sodium 338 mg, Fiber 1 g, Sugar 4 g, ServingSize 1 serving

BEST MOROCCAN FISH RECIPE



BEST Moroccan Fish Recipe image

This delicious Moroccan fish recipe takes the fish dinner game to a new level of delicious! Braised cod recipe in a saucy chickpea, tomato, and bell pepper medley and lots of warm Moroccan flavors from Ras El Hanout, paprika and cumin.

Provided by Suzy Karadsheh

Time 40m

Number Of Ingredients 15

Extra Virgin Olive Oil (I used Private Reserve EVOO)
8 garlic cloves, divided (4 minced cloves and 4 sliced)
2 tbsp tomato paste
2 medium tomatoes, diced
1 red pepper, cored, sliced
1 15-oz can chickpeas, drained and rinsed
1 1/2 cup water
Large handful fresh cilantro (about 1 cup fresh cilantro)
Kosher salt and black pepper
1 1/2 tsp Ras El Hanout, divided
1 1/2 lb cod fillet pieces (about 1/2 inch in thickness)
3/4 tsp paprika
1/2 tsp cumin
Juice of 1/2 lemon
1/2 lemon, sliced into thin rounds

Steps:

  • In a large pan with cover, heat 2 tbsp extra virgin olive oil (I used Private Reserve) over medium heat until shimmering but not smoking.
  • Add minced garlic and cook very briefly, tossing regularly, until fragrant. Add tomato paste, diced tomato, and bell peppers. Cook for 3 to 4 minutes over medium heat, tossing frequently.
  • Now, add chickpeas, water, cilantro, and sliced garlic. Season with kosher salt and pepper. Stir in 1/2 tsp Ras El Hanout spice mixture. Raise heat, if needed, and bring to a boil. Lower heat. Cover part-way and let simmer for about 20 minutes. (Check occasionally and add a little water if needed.)
  • Meanwhile, in a small mixing bowl, combine remaining Ras El Hanout with cumin and paprika. Season the fish with kosher salt and pepper and the spice mixture on both sides. Add a generous drizzle of extra virgin olive oil. Work the fish to make sure it's well coated with the spices and the olive oil.
  • When ready, add the season fish to the pan, and make sure to nestle the fish pieces into the saucy chickpea and tomato mixture. Ladle a bit of the sauce on top of the fish. Add lemon juice and lemon slices. Cook another 10 to 15 minutes over medium-low until the fish is fully cooked and flaky. Garnish with more fresh cilantro.
  • Serve immediately with your favorite crusty bread, grain, or rice.

Nutrition Facts : Calories 463 calories, Sugar 5.1 g, Sodium 135.5 mg, Fat 5.7 g, SaturatedFat 0.8 g, TransFat 0 g, Carbohydrate 67.2 g, Fiber 8.9 g, Protein 23.7 g, Cholesterol 13.6 mg

ROASTED TOMATO COD WITH MEDITERRANEAN VEGETABLES



Roasted tomato cod with Mediterranean vegetables image

Roasting fish and veg is an easy way to make a healthy meal for four. Add a crunchy cheese and breadcrumb topping for a winning combination. Each serving provides 374 kcal, 27g protein, 35g carbohydrates (of which 19g sugars), 12g fat (of which 4g saturates), 10g fibre and 0.8g salt.

Provided by BBC Food

Categories     Main course

Yield Serves 4

Number Of Ingredients 13

2 red onions, cut into wedges
1 aubergine, cut into wedges
2 red peppers, seeds removed, cut into chunks
600g/1lb 5oz butternut squash, peeled and cut into 2cm/¾in-thick slices, then wedges
1 tsp dried thyme
2 tbsp olive oil
4 x 100g/3½oz cod (or haddock) fillets
8 tsp tomato purée
1-2 slices stale bread
50g/1¾oz mature Cheddar, finely grated
2 tbsp balsamic vinegar
75g/2½oz spinach, roughly chopped
sea salt and freshly ground black pepper

Steps:

  • Preheat the oven to 200C/180C Fan/Gas 6. Put the onions, aubergine, peppers and squash on a large baking tray. Add the thyme and oil and mix until coated, then season. Roast for 35 minutes, or until golden and cooked.
  • Meanwhile, put the fish on a baking tray and season. Spread 2 teaspoons tomato purée on each fillet.
  • Pulse the bread in a food processor to make fine breadcrumbs. In a small bowl, mix 4 tablespoons breadcrumbs with the cheese. Sprinkle the mixture over each fillet and press down lightly. Cover the tray with kitchen foil and seal around the edges, then set aside. (Freeze any leftover breadcrumbs in a sealed bag to use another time)
  • After the vegetables have been roasting for 20 minutes, move them around the tray to make sure they're cooking evenly. Put the fish in the oven and roast with the vegetables for 15 minutes.
  • Remove the foil from the fish and roast for another 5-10 minutes, or until golden and cooked through.
  • Mix the balsamic vinegar and spinach into the hot vegetables, then serve with the fish.

Nutrition Facts : Calories 374kcal, Carbohydrate 35g, Fat 12g, Fiber 10g, Protein 27g, SaturatedFat 4g, Sugar 19g

ROASTED COD WITH TOMATOES, BASIL, AND MOZZARELLA



Roasted Cod With Tomatoes, Basil, and Mozzarella image

Cod fish topped with fresh cherry tomatoes, basil, and mozzarella makes an elegant yet simple recipe. Everything is layered in a dish and baked.

Provided by Peggy Trowbridge Filippone

Categories     Entree     Dinner

Time 30m

Number Of Ingredients 8

2 (8-ounce) cod fillets, skinned, pin bones removed
1 tablespoon olive oil, plus more for drizzling over top
Sea salt, to taste
Freshly ground black pepper, to taste
2 handfuls red and yellow cherry tomatoes, halved
1 handful fresh basil leaves
1 ball buffalo mozzarella , finely sliced
1 handful grated Parmesan cheese

Steps:

  • Gather the ingredients. Preheat the oven to 425 F and arrange a rack in the top of the oven. Oil a roasting pan or baking dish.
  • Place the cod fillets in the prepared dish. Drizzle the fish with 1 tablespoon of the olive oil and season with salt and pepper.
  • Place the halved tomatoes, basil leaves, and mozzarella slices on top of the fillets. Sprinkle on the Parmesan cheese and drizzle over some olive oil.
  • Place the dish on the top rack of the oven and bake for 15 to 20 minutes, until the fish is opaque, flakes easily, and the cheese has turned golden brown.
  • Enjoy.

Nutrition Facts : Calories 777 kcal, Carbohydrate 10 g, Cholesterol 239 mg, Fiber 1 g, Protein 86 g, SaturatedFat 21 g, Sodium 1694 mg, Sugar 3 g, Fat 42 g, ServingSize 2 fillets (2 servings), UnsaturatedFat 0 g

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