This is a low-fat and low-sodium fish dish. Easy prep work, and healthy.
- Carbohydrate 105.114815443214 g
- Cholesterol 48.761179775 mg
- Fat 1.94260374617191 g
- Fiber 19.2780659020208 g
- Protein 32.6455468159839 g
- Saturated Fat 0.635296571138194 g
- Serving Size 1 1 Serving (1238g)
- Sodium 109.659479394158 mg
- Sugar 85.8367495411929 g
- Trans Fat 0.570994728610679 g
- Calories 543 calories
Step-by-step
- Preheat oven to 400° Fahrenheit.
- Combine all ingredients, except fish, in a saucepan.
- Bring to a boil.
- Cover and reduce heat, simmer 25 minutes, stirring occasionally.
- Place fish in a baking dish, and bake uncovered, for 15 minutes or until fish flakes easily with a fork.
- Remove bay leaf.
- Pour sauce over fish and serve.
Simmering the Aromatic Base for Maximum Reduction
Extracting maximum flavor from tomatoes, onions, celery, and green peppers requires a sustained simmer rather than a rapid boil. Simmering the mixture gently for twenty-five minutes breaks down the cellular walls of the vegetables while evaporating excess moisture from the canned tomatoes. Stir the saucepan occasionally during this reduction phase to prevent the minced garlic and spices from scorching on the bottom of the pan. Cover the saucepan tightly during the first portion of this cooking window to trap steam, then remove the lid if further reduction is needed to reach a thick, coating consistency. Bay leaves release aromatic compounds slowly through moist heat, infusing the surrounding liquid with subtle herbal notes that balance the acidity of the tomatoes.
Baking Cod at High Heat
Baking cod fillets uncovered at four hundred degrees Fahrenheit creates a dry heat environment that quickly coagulates the exterior proteins without overcooking the delicate interior. Place the fish in a shallow baking dish in a single layer to ensure uniform heat distribution across all portions. Monitor the fish closely as it approaches the fifteen-minute mark, testing doneness by inserting a fork into the thickest part of a fillet to check if the flesh opaque white and separates cleanly along its natural muscle segments. Pull the baking dish from the oven immediately once this flaking threshold is reached to prevent moisture loss. Discard the bay leaf before ladling the hot vegetable sauce over the baked fillets, allowing the residual heat of the sauce to warm the components together just prior to plating.
