Cod Peperonata

Serves 4 • Cooking Time 1 to 2 hours on Low • Slow Cooker Size 5½ to 7 Quarts

Slug Icon WHY THIS RECIPE WORKS: This sweet, simple fish dish is found all over the Mediterranean and highlights the fresh flavors of peppers, onions, and tomatoes. For our slow-cooker version we prepared the classic bell pepper base and added garlic, thyme, paprika, and wine for a deeper flavor. Red and yellow peppers are the best choices because of their natural sweetness; tasters found green peppers to have a bitter, off-putting flavor. Thinly slicing the peppers and onions proved to be well worth the effort as they cooked down to a soft, velvety consistency while bigger slices still maintained some crunch and marred the smooth texture of the sauce. Once the sauce was prepared, we simply nestled the cod into the liquid and let the fish braise in the moist environment. Within 1 to 2 hours, the fish was cooked through—the result being a tender, moist, and very well-seasoned braised cod. We rounded out the peperonata with balsamic vinegar for a rich and slightly sweet finish. Use cod fillets of similar thickness so that they cook at the same rate. Halibut and haddock are good substitutes for the cod. Check the cod’s temperature after 1 hour of cooking and continue to monitor until it registers 140 degrees. You will need an oval slow cooker for this recipe. See the sidebar that follows the recipe.

2

red or yellow bell peppers, stemmed, seeded, and sliced thin

1

onion, halved and sliced thin

2

tablespoons tomato paste

4

garlic cloves, minced

1

tablespoon paprika

5

teaspoons extra-virgin olive oil

2

teaspoons minced fresh thyme or ½ teaspoon dried

¼

teaspoon red pepper flakes

1

(14.5-ounce) can diced tomatoes, drained

¼

cup dry white wine

Salt and pepper

4

(6-ounce) skinless cod fillets, 1 to 1½ inches thick

2

tablespoons coarsely chopped fresh basil

2

teaspoons balsamic vinegar

1. Microwave bell peppers, onion, tomato paste, garlic, paprika, 1 teaspoon oil, thyme, and pepper flakes in covered bowl, stirring occasionally, until vegetables are softened, 8 to 10 minutes; transfer to slow cooker.

2. Stir tomatoes, wine, ¼ teaspoon salt, and ¼ teaspoon pepper into slow cooker. Season cod with salt and pepper and nestle into slow cooker. Spoon portion of sauce over cod. Cover and cook until cod flakes apart when gently prodded with paring knife and registers 140 degrees, 1 to 2 hours on low.

3. Gently transfer cod to plates. Stir basil and vinegar into sauce and season with salt and pepper to taste. Spoon sauce over cod and drizzle each portion with 1 teaspoon oil before serving.

Per serving:
Cal 270
Fat 7g
Sat Fat 1g
Chol 75mg
Carb 15g
Protein 33g
Fiber 4g
Sodium 640mg
*To reduce sodium level to 390mg, use no-salt-added tomatoes.