- Dish type
- Main course
- Stew and casserole
- Fish stew
Hearty fish steaks baked with garlic, tomatoes and herbs make a dish redolent of the Mediterranean coast. Try serving with rice or crusty bread and a green salad, or a side dish of green vegetables such as Roasted Asparagus with Caramelised Shallot Dressing or Braised Fennel (both on this website).
81 people made this
- 2 teaspoons olive oil
- 1 tablespoon dry white wine or stock
- 2 sticks celery, thinly sliced
- 1 clove garlic, thinly sliced
- 150 g (5½ oz) red onions, thinly sliced
- 600 g (1 lb 5 oz) plum tomatoes
- 1 lemon, thinly sliced
- 1 tablespoon tomato purée
- 1 teaspoon sugar, optional
- 4 fish steaks, such as swordfish or tuna, about 125 g (4½ oz) each
- 3 sprigs fresh rosemary
- 3 tablespoons chopped fresh oregano, or 1 tablespoon dried
- Salt and black pepper
- To garnish: sprigs of fresh rosemary and chopped fresh oregano
MethodPrep:20min ›Cook:25min ›Ready in:45min
- Heat the oil and wine or stock in a flameproof casserole then add the celery, garlic and onions and fry for 5-6 minutes, stirring frequently, until they have softened.
- Roughly chop the tomatoes (they can be peeled if you like) and add them to the casserole with the lemon, tomato purée and the sugar, if needed (it depends how acid the tomatoes are). Bring to the boil and simmer, stirring, for 2-3 minutes until the tomatoes begin to soften.
- Arrange the fish in a single layer on top of the vegetable mixture. Tuck in the sprigs of rosemary, sprinkle with oregano and season to taste.
- Cover the casserole and leave it to simmer for 10-15 minutes until the flesh is just firm, spooning the juices over the fish occasionally. Serve garnished with chopped oregano and a sprig of rosemary.
the olive oil can be omitted, if you prefer, but even a little helps to capture the Mediterranean flavour.
Reviews & ratingsAverage global rating:(10)
Reviews in English (10)
great recipe to use as a base. I gently sautéed the onion, celery and garlic first, also adding sliced fennel and a diced potato with the herbs. Then the wine, followed by the lemon and a tin of chopped tomatoes. Used cod loin, a salmon fillet and a packet of frozen mixed seafood. Threw in a handful of chopped parsley at the end. Wasn't sure how the sliced lemon would be..but have to say it definitely adds a zing to the finished dish. Finished result was delicious - will make again.-02 Nov 2012
Used cod rather than fish stated in recipe as that is what I had in. We just ate this for dinner and it was delish. Hubby thought there was slightly too much rosemary, but that's down to personal taste. We both thought it was an excellent dish, very light and a lovely way to cook fish. Will deffinitely try it with different fish too.-22 Oct 2011
Something else.You could add a little pernod and/or finely chopped fennel to the sauce as it cooks, for a subtle aniseed flavour.-08 Nov 2010
- 2 tablespoons olive oil
- 1 pound small white potatoes, cut into quarters
- 2 large Italian frying peppers, thinly sliced
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 3 cloves garlic, peeled and chopped
- 4 3/4 inch-thick U.S. Pacific-caught cod or halibut fillets, about 5 ounces each
- 1/4 cup pitted kalamata olives, chopped
- 2 plum tomatoes, seeded and cut into 1/4-inch wedges
- 2 tablespoons lemon juice
- 1/4 cup flat-leaf parsley, chopped
- 1. Heat oven to 400 degrees F. Grease an oval 2-quart casserole dish with 1 tablespoon of the olive oil. Spread potatoes and peppers over bottom of the dish. Season with 1/8 teaspoon each of the salt and pepper. Bake at 400 degrees F for 35 minutes or until potatoes are tender, stirring occasionally. 2. Scatter garlic over potatoes and peppers. Season fish with remaining 1/8 teaspoon each salt and pepper and place on top of the potatoes. Distribute olives and tomatoes over the casserole. Drizzle with lemon juice and remaining 1 tablespoon olive oil. Sprinkle with parsley. 3. Bake at 400 degrees F for 25 minutes or until fish flakes easily when tested with a fork.
- 1 pound potatoes
- 3 tablespoons extra-virgin olive oil
- 4 (4.375 ounce) cans sardines, drained
- ½ pound cherry tomatoes, diced
- 2 cloves garlic, chopped
- 1 tablespoon dried basil
- 2 tablespoons bread crumbs
Place the potatoes into a large pot and cover with salted water. Bring to a boil reduce heat to medium-low, cover, and simmer until tender, about 20 minutes. Drain. Cover with cold water and allow to sit until cool, draining and replacing the cold water as needed. Peel and slice the potatoes thinly.
Preheat an oven to 350 degrees F (175 degrees C).
Grease a casserole dish with the olive oil. Line the casserole dish with an even layer of potato slices top with a layer of sardine fillets. Scatter the diced tomatoes over the sardines. Sprinkle the garlic, basil, and bread crumbs over the tomatoes.
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Calories per serving: 292
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- 1 tablespoon olive oil
- ½ cup finely chopped onion
- 2 garlic cloves, minced
- 2 cups (1-inch) cut green beans (about 1/2 pound)
- ⅓ cup thinly sliced carrot
- 2 (14-ounce) cans fat-free, less-sodium chicken broth
- 1 (15-ounce) can cannellini beans or other white beans, rinsed and drained
- 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
- 1 cup uncooked medium seashell pasta
- 2 tablespoons finely chopped fresh basil
- 1 tablespoon finely chopped fresh oregano
- 2 tablespoons tomato paste
- ¼ teaspoon freshly ground black pepper
- ¾ pound skinless halibut fillets, cut into 1-inch pieces
- ¼ cup (1 ounce) shaved Parmesan cheese
Heat oil in a Dutch oven over medium-high heat. Add onion and garlic to pan sauté 5 minutes or until tender. Add green beans and next 4 ingredients (through tomatoes) bring to a boil. Add pasta. Cover, reduce heat, and simmer 12 minutes or until pasta is tender.
Stir in basil, oregano, tomato paste, and freshly ground black pepper. Gently stir in fish cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Sprinkle with Parmesan cheese.
Wine note: In southern France, dry rosé wine is the classic match with the summery flavors of fish stew. The fresh white fruit and subtle berry flavors of a rose like Château d'Aqueria Tavel Rosé 2006 ($17) are delicate enough for firm fish, while the generous acidity can handle tomato paste and basil. These dry wines are best when fresh, so watch also for 2007 releases, which start appearing now. &mdashJeffery Lindenmuth
1. Preheat oven to 350F. Layer the baby spinach at the bottom of a 2.5 – 3-quart casserole dish.
2. Top with half a can of diced tomatoes. Spread the olives, capers, white beans, and artichoke hearts evenly over the tomatoes. Top with the remaining half can of diced tomatoes. Place the fish fillets over the tomatoes. Season everything well with salt, pepper, and paprika.
3. Bake at 350F for 20 minutes, or until the fish fillets are fully cooked and flake easily. Serve over couscous, brown rice, quinoa, or whole wheat pasta.
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OVEN BAKED FISH
There are so many ways to cook fish, like so so many! And while I have plenty of fish recipes here on the blog, you’ll notice the majority of them are either baked or broiled.
Here’s why I love cooking fish in the oven
- It’s easy because the oven does all the work for you.
- You don’t need to struggle with flipping the fish on a skillet and worry about it sticking or breaking apart (especially fillets).
- You can turn baked fish into a saucy fish with just a few ingredients around the fish.
- The fish comes out succulent and tender.
- It’s versatile and you can play around with herbs, toppings, sauce ingredients to make the dish differently each time.
- Any type of fish works (whole or fillet), white fish or salmon or shrimp or any!
- You can assemble the dish in advance and keep it i the fridge, and bake it the day you’re serving it.
Now let’s get on to the recipe!
- 1/3 cup olive oil, plus more for baking dishes
- Coarse salt and ground pepper
- 1 pound wide egg noodles
- 2 red bell peppers (ribs and seeds removed), thinly sliced
- 1/2 cup all-purpose flour
- 5 cups whole milk
- 4 cans (6 ounces each) tuna in olive oil, drained
- 1 can (14 ounces) artichoke hearts, drained and thickly sliced
- 5 scallions, thinly sliced
- 1/2 cup finely grated Parmesan
Preheat oven to 400 degrees. Lightly oil two 8-inch square (or other shallow 2-quart) baking dishes. In a large pot of boiling salted water, cook noodles until 2 minutes short of al dente drain, and return to pot.
Meanwhile, in a 5-quart Dutch oven or heavy pot, heat oil over medium. Add bell peppers season with salt and pepper. Cook until crisp-tender, 4 to 6 minutes. Add flour and cook, stirring, 1 minute. Gradually add milk, stirring until smooth. Cook, stirring occasionally, until mixture comes to a simmer.
Remove from heat add mixture to noodles in pot, along with tuna, artichoke hearts, and scallions. Season with salt and pepper, and toss. Divide between prepared baking dishes, and sprinkle with Parmesan. Bake until golden and bubbling, about 20 minutes.
Shrimp and Crabmeat Seafood Casserole
A creamy, quick, and easy seafood casserole is the perfect weeknight meal when you encounter good prices in the fish market. Just because it's made out of seafood doesn't mean it can't be budget-friendly. Shrimp, lobster, and crabmeat make the base of this delicious classic, but other sea offerings have a place in it if you want to swap out lobster for scallop pieces—better priced than whole scallops—or for firm white fish like haddock or halibut. Pick, choose, and make your own version with what you can get at your local market.
Seafood is a great source of protein and healthy Omega-3 fatty acids. Just think, one 4-ounce serving of raw shrimp has 20 grams of protein and 2.7 milligrams of iron, equivalent to almost 50 percent of the recommended daily intake of protein for adults, and 15 percent of the recommended daily intake of iron . Our casserole is a combination of flavor and nutrition, and with our recipe, you can feed and satisfy four hungry guests with a filling seafood meal, flavored with wine, herbs, and a touch of tangy parmesan cheese. Serve with a simple pasta dish and a fresh salad.
IS COD FISH HEALTHY TO EAT?
Cod fish is very healthy. Unlike most of the fish, cod is very low in mercury, so it's safe for pregnant women and kids.
Cod is an excellent source of protein, selenium, and vitamin B12. In addition, it is a very good source of vitamins B6 and D, niacin, and phosphorous.
Of course, it matters a lot how you prepare the fish. The recipe I am sharing with you today, is definitely HEALTHY.
What Does Cod Fish Taste Like?
Cod fish has a delicate texture with a slightly sweet flavor, making it a perfect fit for people who prefer to avoid “fishy” seafood.
Cod Fish Substitutes
You can use pollock, halibut, or sole as a substitute for cod. Tilapia can be another cheap alternative.
HOW TO MAKE HEALTHY COD FISH SKILLET
1.Place the cod fillets into a large skillet in a single layer. Season them with salt and pepper to taste.
2. Add the water and pour the olive oil over the fish.
3. Add the rest of the ingredients on top.
4. Cover with a lid, and cook on medium heat for 12-15 minutes, until the fish is cooked through and almost no liquid remains.
5. Remove the wilted cilantro and discard. Garnish with the freshly chopped cilantro, if desired.
*You can use frozen fish in this recipe. Just increase the cooking time by 5 minutes.
**You can substitute cilantro for parsley, if desired.
CAN I BAKE COD FISH INSTEAD?
Yes, you can bake this Healthy Cod Fish. Just make sure you place all of the ingredients in oven-safe skillet or casserole with lid. Bake at 350 F for about 15 minutes, remove the lid, and bake for additional 5-7 minutes.
You'll also enjoy these easy fish recipes:
- Baked Breaded Tilapia
- Lemon Rosemary Salmon
- Mackerel Patties
- Salmon Burgers with Avocado Salsa
- Tilapia in Roasted Pepper Sauce
Healthy Cod Fish Skillet Video Tutorial
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