French Creole Cod

Dive into the vibrant flavors of French Creole Cod—a one-pan wonder that brings the zesty heat of Cajun spices together with the rich, savory notes of a tomato-based sauce. Tender, flaky cod fillets are gently simmered in a fragrant mixture of onions, bell peppers, garlic, smoked paprika, and thyme, with a hint of lemon balancing the boldness. This easy-to-make dish is perfect for busy weeknights or casual entertaining, offering a taste of Creole cuisine in just 40 minutes. Serve over fluffy steamed rice or with crusty bread to soak up the flavorful sauce, and enjoy a hearty, wholesome meal with a touch of Southern charm.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces fresh cod fillets
• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 1 medium red bell pepper, diced
• 1 medium green bell pepper, diced
• 3 cloves garlic cloves, minced
• 1 14.5-ounce can canned diced tomatoes
• 2 tablespoons tomato paste
• 2 teaspoons Cajun seasoning
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup unsalted chicken broth
• 1 large lemon, juiced
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Pat the cod fillets dry with a paper towel and set them aside.

Step 2

Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook for 2-3 minutes until softened.

Step 3

Add the diced red and green bell peppers to the skillet. Cook for another 3-4 minutes until the vegetables begin to soften.

Step 4

Stir in the minced garlic and cook for 30 seconds until fragrant.

Step 5

Add the diced tomatoes (with their juices), tomato paste, Cajun seasoning, smoked paprika, dried thyme, salt, and black pepper. Stir well to combine.

Step 6

Pour in the chicken broth and bring the sauce to a gentle simmer. Allow it to cook for 5-7 minutes, stirring occasionally, to meld the flavors.

Step 7

Nestle the cod fillets into the sauce, ensuring they're partially submerged. Cover the skillet with a lid and cook for 8-10 minutes, or until the cod is opaque and flakes easily with a fork.

Step 8

Squeeze the juice of one lemon over the cooked cod and sprinkle with chopped parsley for garnish.

Step 9

Serve the French Creole Cod hot over steamed rice or alongside crusty bread for soaking up the sauce.

Nutrition Facts

Serving size	1418.1 grams (1418.1g)

Amount per serving	% Daily Value*
Calories	946

Total Fat 45.10g	58%
Saturated Fat 7.90g	40%
Polyunsaturated Fat 6.20g
Cholesterol 180mg	60%
Sodium 3315mg	144%
Total Carbohydrate 55.30g	20%
Dietary Fiber 18.30g	65%
Total Sugars 30.20g
Protein 82.30g	165%

Vitamin D 160IU	800%
Calcium 294mg	23%
Iron 7mg	40%
Potassium 3653mg	78%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 42.4%

Protein: 34.4%

Carbs: 23.1%