BAKED COD PUTTANESCA | SEAFOOD WITH AN ITALIAN SPICY TOMATO SAUCE
Baked cod puttanesca is an quick and easy seafood dish that uses prepared sauce and makes it spicy by boosting it with kalamata olives, capers, and red pepper flakes. Full of flavor but low in calories.
Provided by Marisa Franca @ All Our Way
Time 30m
Number Of Ingredients 9
Steps:
- Preheat oven to 400 F.
- Meanwhile, heat 1 Tablespoon olive oil in a sauté pan over medium-high heat. Add the anchovies and cook, stirring often, until the anchovies break down, about 2 minutes. Add the pepper flakes and continue to stir.
- Pour in the prepared marinara sauce and heat to a simmer. Add the olives and capers and simmer for 2 minutes.
- Prepare the cod by using paper towels to blot the excess moisture from the fillets. Brush the fillets on both sides with olive oil. Season the fish with salt and pepper.
- Pour the sauce in a glass oven proof casserole and place the fish on top of the sauce. Spoon a little bit of sauce over the fish.
- Transfer the casserole to the oven and bake until the fish is just cooked through, 10 to 15 minutes. ** see notes.
- Serve with pasta, farro, or bread topped with the fish and puttanesca sauce.
Nutrition Facts : Calories 105 kcal, Carbohydrate 10 g, Protein 3 g, Fat 6 g, Cholesterol 2 mg, Sodium 1340 mg, Fiber 3 g, Sugar 7 g, ServingSize 1 serving
COD PUTTANESCA WITH SPINACH & SPAGHETTI
Tuck into a healthy seafood pasta dish in under half an hour. We've combined spaghetti with low-fat, high-protein white fish and an easy puttanesca sauce
Provided by Sara Buenfeld
Categories Dinner, Lunch, Main course, Supper
Time 27m
Number Of Ingredients 13
Steps:
- Boil the spaghetti for 10 mins until al dente, adding the spinach for the last 2 mins. Meanwhile, fry the onion in the oil in a large non-stick frying pan with a lid until tender and turning golden. Stir in the chilli and garlic, then add the tomatoes.
- Add the vinegar, capers, olives and paprika with a ladleful of the pasta water. Put the cod fillets on top, then cover the pan and cook for 5-7 mins until the fish just flakes. Drain the pasta and wilted spinach and pile on to plates, then top with the fish and sauce. Sprinkle over some parsley to serve.
Nutrition Facts : Calories 443 calories, Fat 10 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 45 grams carbohydrates, Sugar 11 grams sugar, Fiber 11 grams fiber, Protein 36 grams protein, Sodium 0.9 milligram of sodium
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