The quickest way to prep a bell pepper? Stand it upright on a cutting board, then slice down each of the four “sides.” You’ll be left with pieces that are ready for slicing—and the stem and seedy core that can be tossed.
Serves 4
Prep: 10 minutes
Slow Cook: 4 hours (low) or 2 hours (high)
Total: 4 hours 40 minutes
2 medium yellow bell peppers, sliced
3 medium shallots, sliced
3 cloves garlic, minced
1 can (14.5 ounces) Whole30-compliant diced tomatoes
4 cod fillets (5 to 6 ounces each)
¼ teaspoon salt
¼ teaspoon black pepper
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon Whole30-compliant capers, drained
1 teaspoon grated lemon zest
1 tablespoon extra-virgin olive oil
In a 3½- to 4-quart slow cooker, combine the bell peppers, shallots, garlic, and tomatoes. Cover and cook on low for 4 to 5 hours or on high for 2 to 2½ hours.
If on low, turn the slow cooker to the high setting. Place the fish fillets on the sauce. Sprinkle with the salt and pepper. Cover and cook just until the fish starts to flake with a fork, 30 to 40 minutes.
Top the cod with the parsley, capers, lemon zest, and olive oil, and serve.
Instant Pot Variation In a 6-quart Instant Pot, combine the bell peppers, shallots, garlic, and tomatoes. Place the fish on the vegetables. Sprinkle with the salt and pepper. Lock the lid in place. Select Manual, adjust to Less/Low, and cook for 3 minutes. Use natural release for 2 minutes, then quick release. Continue with the remaining serving directions.