The beauty of this cod dish lies in the balance of flavors—delicately seared white fish meets the bold, smoky-sweet depth of roasted red peppers, all smoothed into a rich and velvety cream sauce. It’s the kind of dish that feels restaurant-worthy, but is surprisingly easy to make at home.
Perfect for busy weeknights or an impressive dinner for guests, this recipe makes seafood feel special without being fussy. The sauce alone is worth making—use it on pasta, chicken, or even spooned over roasted vegetables. It’s versatile, vibrant, and deeply satisfying.
Full Recipe:
Ingredients:
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4 cod fillets (about 5–6 oz each)
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2 tablespoons olive oil
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Salt and pepper to taste
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1 small onion, finely chopped
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3 garlic cloves, minced
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1/2 cup chicken or vegetable broth
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1/2 cup heavy cream
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1 teaspoon smoked paprika
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1 jar (12 oz) roasted red peppers, drained and chopped
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2 tablespoons chopped fresh parsley
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1 tablespoon lemon juice
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Optional: red pepper flakes for a bit of heat
Directions:
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Pat cod fillets dry with a paper towel. Season both sides with salt and pepper.
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Heat 1 tablespoon olive oil in a large skillet over medium heat. Sear cod fillets for 3–4 minutes on each side until golden and just cooked through. Remove and set aside.
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In the same skillet, add the remaining olive oil and sauté chopped onion until soft and translucent, about 4–5 minutes.
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Add garlic and cook for 1 minute until fragrant.
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Stir in chopped roasted red peppers and smoked paprika. Cook for 2 minutes.
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Pour in broth and bring to a simmer. Let it cook down slightly for 3 minutes.
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Stir in cream, lemon juice, and a pinch of red pepper flakes if desired. Simmer for another 2–3 minutes.
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Use an immersion blender to blend the sauce until smooth and creamy, or carefully transfer to a blender and puree. Return sauce to the pan if needed.
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Place the seared cod fillets back into the pan, spoon sauce over them, and simmer for 2 more minutes to heat through.
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Garnish with chopped fresh parsley and serve warm with rice, mashed potatoes, or crusty bread.
Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes
Kcal: 295 kcal | Servings: 4 servings
Why Cod in Roasted Red Pepper Sauce is the Dinner Upgrade You Didn’t Know You Needed
If you’re searching for a recipe that feels like a restaurant-quality dish but is simple enough for a busy weeknight, look no further than Cod in Roasted Red Pepper Sauce. This vibrant, velvety dish combines the mild, flaky nature of cod with the rich, smoky sweetness of roasted red peppers in a creamy garlic-infused sauce. The result is a nourishing, elegant, and flavor-packed meal that’s both satisfying and health-conscious. Whether you’re cooking for family, hosting guests, or simply treating yourself, this cod recipe deserves a permanent place in your weekly rotation.
A Brief Background on the Recipe
Cod has long been a staple in many global cuisines, especially in coastal countries like Portugal, Spain, Norway, and the UK. Its mild flavor and firm texture make it a versatile fish that adapts beautifully to different cooking methods—from frying to baking to poaching. The idea of pairing it with roasted red peppers draws from Mediterranean and Spanish influences, where peppers are often charred, blended, and turned into savory sauces for meats and seafood.
Roasted red peppers are known for their sweet, smoky character, which adds incredible depth to sauces. In this dish, they form the base of a creamy, paprika-spiced sauce that pairs beautifully with cod’s delicate profile. It’s a brilliant fusion of bold and subtle, rustic and refined.
Health Benefits of Cod in Roasted Red Pepper Sauce
- High in Lean Protein
Cod is an excellent source of lean protein, providing all essential amino acids needed for muscle maintenance and overall health. A single serving packs about 20g of high-quality protein with very little fat. - Rich in Heart-Healthy Nutrients
Cod contains B vitamins, particularly B12 and B6, which are essential for heart and brain health. It’s also a good source of selenium, an antioxidant that supports thyroid function and boosts immunity. - Low in Calories and Carbs
For those watching their caloric intake or following a low-carb lifestyle, this recipe is a dream. It’s naturally gluten-free and fits perfectly into keto, paleo, and Mediterranean diets. - Packed with Antioxidants
Roasted red peppers are rich in Vitamin C, A, and powerful antioxidants like beta-carotene and lycopene. These nutrients help fight oxidative stress, promote skin health, and support immune function. - Cream Without the Guilt
Thanks to the natural creaminess of blended peppers and a modest amount of cream, this sauce is luscious without being heavy. You can also substitute Greek yogurt or coconut cream for a lighter or dairy-free option.
Why This Recipe Works So Well
- Minimal Ingredients, Maximum Flavor
Despite its gourmet feel, the ingredient list is surprisingly short. The sauce gets its richness from blending pantry staples like garlic, onion, and jarred roasted peppers—no need for complicated techniques or obscure spices. - One Pan = Less Mess
All the action happens in one skillet—from searing the fish to building the sauce. Less cleanup means more time enjoying your meal. - Customizable to Taste
Want to add heat? Toss in chili flakes or a dash of cayenne. Prefer it zesty? More lemon juice will brighten the flavor. You can also swap cod with other white fish like haddock, halibut, or tilapia. - Pairs with Everything
This dish is incredibly versatile when it comes to sides. Serve it over mashed potatoes, steamed rice, cauliflower mash, roasted veggies, or even pasta for a heartier meal.
Cooking Tips for Perfect Cod in Roasted Red Pepper Sauce
- Dry the Fish
Patting the cod dry before seasoning and searing helps it brown better and prevents a soggy texture. - Don’t Overcook
Cod cooks quickly—usually just 3–4 minutes per side. Overcooking can make it rubbery. As soon as it flakes easily with a fork, it’s done. - Blend the Sauce Smoothly
An immersion blender gives the sauce its silky consistency right in the pan, but a countertop blender works too. Just be sure to let it cool slightly before blending if using a traditional blender. - Finish with Fresh Herbs
Parsley, dill, or even a touch of chive on top just before serving adds a pop of color and freshens up the dish beautifully.
Serving Suggestions
- With Sides: Serve alongside mashed potatoes, lemon herb rice, quinoa, or grilled asparagus.
- With Bread: Crusty artisan bread or garlic toast is perfect for soaking up the rich sauce.
- With Wine: A crisp white like Sauvignon Blanc or a light Pinot Grigio balances the creaminess and enhances the dish’s brightness.
Make It Your Own: Variations to Try
- Dairy-Free: Swap heavy cream with canned coconut milk or oat cream for a lactose-free version that’s just as creamy.
- Spicy Kick: Add chopped chili or hot smoked paprika to the sauce for a bit of heat.
- Roasted Veggie Boost: Toss in roasted zucchini, cherry tomatoes, or eggplant for added texture and nutrients.
- Protein Swap: This sauce is equally delicious with chicken breast, shrimp, or even chickpeas for a plant-based version.
What Makes This Recipe Special
This isn’t just another fish recipe—it’s a flavor journey. The sauce alone is a game-changer, transforming simple ingredients into something luxurious and indulgent. And yet, the entire dish can be made in 30 minutes. That’s the kind of cooking we all want: fast, flavorful, and foolproof.
It’s also a great choice when entertaining guests. It looks impressive plated with a few spoonfuls of sauce and a sprinkle of herbs, but it’s stress-free to prepare. It’s also light enough to enjoy year-round, making it a reliable option for spring, summer, or a cozy winter night indoors.
Final Thoughts
If you’ve ever thought cod was bland or boring, this recipe will change your mind. It’s all about contrast—the smoky sweetness of roasted peppers, the richness of cream, the bright lift of lemon, and the clean, buttery taste of fresh fish. In a world full of overcomplicated seafood dishes, Cod in Roasted Red Pepper Sauce stands out for its simplicity and elegance.
Try it once, and it may just become your new favorite way to serve fish.
Conclusion
Cod in Roasted Red Pepper Sauce is the perfect balance of comfort and sophistication—a dish that’s as nourishing as it is impressive. With tender, flaky cod nestled in a creamy, smoky-sweet sauce, it’s a recipe that proves you don’t need a long ingredient list or hours in the kitchen to create something truly memorable. Whether you’re cooking for a busy weeknight or a special dinner, this one-pan wonder delivers bold flavor, beautiful presentation, and healthful benefits in every bite. Add it to your regular rotation and enjoy a new take on seafood that’s both simple and sensational.