Cod In Roasted Red Pepper Sauce
Struggling with bland fish dinners? This baked cod in roasted red pepper sauce brings a Mediterranean twist to your weeknight meals—flavor-packed, hormone-friendly, and easy to make!
There’s something deeply comforting about the smell of roasting vegetables, especially roasting peppers drifting through the kitchen. This baked cod in red pepper sauce takes the humble cod and lifts it into a dish that’s bold, balanced, and satisfying without being heavy. Perfect for anyone tired of plain baked fish that lacks flavor or personality.
Baked Cod in Roasted Red Pepper Sauce
I love fish and seafood. Even when I was a little girl, I always asked for fish. My father used to fish a lot. Every year, when we went on ur vacation by the Baltic Sea, the guys used to go to the fish market and pick up a fresh fish, then smoke it on the ground.
Usually, we smoked small fish like sardines, but we did smoke the cod from time to time. Cod – “Dorsz” is a popular fish from the Baltic Sea, and we Poles often cook with it. We have our own traditional cod dish, but during a trip to Italy in my twenties, I had my first taste of cod smothered in a vibrant red pepper sauce. The fish was flaky and delicate, the sauce was smoky, creamy, and sweet.
I decided to recreate the dish and bring those amazing ingredients with great flavor, and keep things simple for busy weeknights. If you enjoy the ease and healthy spirit of Mediterranean meals, you might also like my Mediterranean Cod Sheet Pan Dinner for more weeknight inspiration.
As A nutrition Consultant and Chef, I’m always looking for meals that do more than just taste good. I want food to nourish deeply, support hormonal health, and bring joy to the table. This dish checks every box. Cod is lean, high in protein, and rich in iodine—a key player in thyroid health.
Roasted red peppers are full of vitamin C and antioxidants that help reduce inflammation. And let’s not forget olive oil—the golden elixir of the Mediterranean, known for its hormone-balancing fats. Together, this dish is a powerful combination of flavor and function.
For some fresh inspiration with cod and bold flavors, explore this seared cod fish tacos recipe for a twist that uses creamy and vibrant toppings.
Why You’ll Love This Recipe
- It’s easy – Minimal prep, no fussy steps, just a food processor and a baking dish.
- It’s beautiful – Vibrant reds, flaky white fish, and fresh herbs make this a feast for the eyes.
- It’s versatile – Pair with crusty bread, a side of beans, or some quick-sautéed zucchini.
- It’s healthy – High in protein, low in carbs, and packed with antioxidants and good fats.
- It’s a crowd-pleaser – Even picky eaters love the silky roasted pepper sauce.
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Ingredients for Cod In Roasted Red Pepper Sauce
Ingredient Substitutions
No almonds: Use cashews instead, or heavy cream if you are allergic to nuts.
Cod: Swap for halibut, haddock, or even salt cod if that’s your thing.
Shaved almonds: Use cashews or sunflower seeds for a nut-free option.
Apple cider vinegar: Champagne vinegar and a bit of balsamic vinegar or lemon juice.
Red peppers: Use a mix of bell peppers.
Did you know?
Cod played a huge role in history—not just in diets, but in trade and even politics. It was one of the first global commodities, with dried and salted cod (often called salt cod or bacalao) fueling long sea voyages and forming the backbone of cuisines from Portugal to the Caribbean to Poland.
And here’s a wild one for the science lovers: Cod can change their skin color slightly to match their surroundings, kind of like a low-key chameleon of the sea!
How to Make Cod In Roasted Red Pepper Sauce
- If you’re roasting your red peppers from scratch, place halved peppers skin-side up on a baking tray and roast on the middle rack at 425°F until the skins blister. Let cool and discard the skin. Sautee shallot, garlic, and thyme in a skillet.
- Make the roasted red pepper sauce: In a blender, blend roasted peppers, sautéed shallot and garlic (use medium heat and olive oil in a skillet), apple cider vinegar, almonds, red pepper flakes, black pepper, salt and water, and seasoning. Blend until smooth but slightly textured.
- Prepare the cod: Pat the cod fillets dry and season lightly with salt and black pepper. Place in a single layer at the bottom of a baking dish. Spoon the sauce over the fish so it’s fully coated.
- Bake on the middle rack at 375°F until the fish flakes easily with a fork—about 15-20 minutes, depending on the thickness of the fillets.
- Garnish with fresh herbs and serve warm.
Health Benefits for Women’s Wellness
This dish isn’t just pretty on a plate—it’s a hormone-supporting powerhouse.
- Cod: High in lean protein and a great source of iodine and selenium, supporting thyroid health and metabolic balance.
- Olive oil: Full of monounsaturated fats and polyphenols that reduce inflammation and help stabilize blood sugar.
- Red peppers: Rich in vitamin C to help with iron absorption and collagen production—especially helpful during perimenopause.
- Almonds: Provide vitamin E, magnesium, and healthy fats to support mood, blood sugar, and PMS symptoms.
Think of it as a Mediterranean diet meets women’s wellness dish.
Chef Angie’s Tips
- Don’t overbake the fish! Pull it as soon as it flakes easily with a fork.
- Layer the sauce under and over the fish for more flavor.
- Use a baking sheet under the baking dish if you’re worried about bubbling sauce.
- Double the sauce – it freezes beautifully and goes great on grilled chicken or tossed with cannellini beans.
If you love cozy, pepper-forward dishes, you’ll enjoy making Heirloom Tomato and Roasted Red Pepper Soup for another twist on this ingredient.
Ways to Serve
- Spoon over a pile of cannellini beans sautéed with garlic and greens.
- Pair with crusty bread to soak up every last bit of sauce.
- With roasted asparagus.
- With herb salad.
- With traditional Greek lemon potatoes.
- With authentic German potato.
- Serve on top of quinoa salad or brown rice for a more filling main meal.
- Try it with a side of roasted zucchini, eggplant, bell peppers, or other roasted veggies.
- Top with a dollop of light cream or yogurt if you’re feeling indulgent.
- New potatoes or rustic celeriac puree create a creamy, earthy base under the fish.
For a balanced Mediterranean meal, you might also look to this Mediterranean cod sheet pan dinner—it’s loaded with colorful veggies and shows just how easy it is to keep weeknight cooking fresh and fun.
Storage
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheat gently in a skillet over medium-low heat, covered.
- You can freeze the sauce on its own for up to 3 months.
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Equipment You’ll Need
- Blender
- Baking dish
- Large skillet (for sautéing onions and garlic)
- Baking tray (if roasting your own peppers)
- Spatula or wooden spoon
- Measuring spoons and cups (for balsamic, oil, and seasoning)
- Parchment papper
FAQ
Can I use frozen cod fillets?
Absolutely! Just thaw completely and pat dry before baking.
Do I need to peel the roasted peppers?
If you roast them yourself, yes—discarding the skin gives a smoother texture and sweeter flavor.
What’s the best way to tell if cod is done?
It should be opaque and flake easily with a fork. Cooking time is usually around 15 minutes depending on thickness.
Can I make the sauce ahead of time?
Yes! The sauce can be made up to 3 days ahead. Store in a sealed jar in the fridge.
What’s the difference between cod filets and cod fillets?
Same thing, just a spelling difference. You’re covered either way!
Can I make this go viral on TikTok?
Heck yes. Get that steamy shot of the flaky texture, swirl that pepper sauce, toss in some fresh basil, and boom—flavor of the sauce meets food video magic.
This baked cod in roasted pepper sauce isn’t just a healthy meal—it’s a complete meal. Light, comforting, rich in nutrients, and full of Mediterranean charm. It’s perfect for women who want to eat well, support their hormones, and not sacrifice flavor. So whether you’re cooking for one or feeding your whole family, this dish brings big payoff with very little fuss.
Go ahead—save this to your weeknight dinner rotation. Better yet, make it tonight and let the flavors of southern Europe warm your kitchen from the inside out.
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Cod In Roasted Red Pepper Sauce
Equipment
Ingredients
- 2 lbs Cod
Red Pepper Sauce
- 3 Red bell peppers or 16 oz in a jar
- 1 Shallot
- 2 tbsp Garlic minced
- 2 tbsp Thyme fresh
- 1 tbsp Basil fresh or dried
- 1/4 cup olive oli and 2 tbsp extra for roasting
- 1/2 cup Slivered almonds or cashews
- 2 tbsp Apple cider vinegar or lemon juice
- Red pepper flakes to taste
- 1/2 tasp Salt
Instructions
- If you're roasting your red peppers from scratch, place halved peppers skin-side up on a baking tray and roast on the middle rack at 425°F until the skins blister. Let cool and discard the skin. Sautee shallot, garlic and thyme in the small skillet.2. Make the roasted red pepper sauce: In a blender, blend roasted peppers, sautéed shallot and garlic (use medium heat and olive oil in a skillet), apple cider vinegar, almonds, red pepper flakes, black pepper, salt and water, and seasoning. Blend until smooth but slightly textured. 3. Prepare the cod: Pat the cod fillets dry and season lightly with salt and black pepper. Place in a single layer at the bottom of a baking dish. Spoon the sauce over the fish so it’s fully coated4. Bake on the middle rack at 375°F until the fish flakes easily with a fork—about 15-20 minutes, depending on the thickness of the fillets.5. Garnish with fresh herbs and serve warm.
Red Roasted Pepper Sauce
- 1. Roast your red peppers: If using fresh peppers, roast them at 400°F for 25-30 minutes on a baking sheet until the skins blister. Let them cool slightly and remove the skins.2. Sauté the garlic: In a small pan over medium-low heat, sauté shallot and garlic cloves in olive oil with spices until fragrant—don’t let them burn!3. Blend it up: In a food processor or high-powered blender, combine roasted peppers, sautéed garlic and shallot, almonds, vinegar, red pepper flakes, and remaining ingredients. Blend until smooth. For best results, let it run for a full minute or more.4. Adjust consistency: Add a splash of cream (or coconut milk, soy milk, oat milk, or even whole milk) or pasta water to loosen it up if you want.5.Heat gently: Pour the sauce into a saucepan and heat over medium heat until warm
Nutrition
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