Cod fillets in tomato-leek-caper sauce
Example image (AI), real recipe

Cod fillets in tomato-leek-caper sauce

High-proteinLow-carbMediterranean

A light, high-protein fish dish where cod fillets are gently oven-baked in an aromatic sauce of leeks, tomatoes, and capers.

Time 35 min
Servings 4
Difficulty Easy
Calories 192 kcal

Preparation

  1. 1
    Step 1

    Clean the leek, wash thoroughly, and cut into fine rings.

  2. 2
    Step 2

    Wash the basil and chop very finely.

  3. 3
    Step 3

    Peel the 2 garlic cloves and dice finely.

  4. 4
    Step 4

    Heat 2 tbsp of olive oil in a deep, ovenproof pan.

  5. 5
    Step 5

    Sauté the leek in it over medium heat for 6 minutes.

    Timer · 6 min
  6. 6
    Step 6

    Add the diced garlic and 30 g of capers and sauté for another 2 minutes.

    Timer · 2 min
  7. 7
    Step 7

    Deglaze with 150 ml of vegetable broth.

  8. 8
    Step 8

    Stir in the chopped basil and 400 g of crushed tomatoes.

  9. 9
    Step 9

    Let the sauce simmer for 3 minutes over low heat.

    Timer · 3 min
  10. 10
    Step 10

    Season the sauce with salt and pepper to taste.

  11. 11
    Step 11

    Rinse the 4 cod fillets, pat dry, and place them into the pan with the sauce.

  12. 12
    Step 12

    Drizzle the fish with a little sauce.

  13. 13
    Step 13

    Cook in a preheated oven at 180 °C (convection 160 °C) for 12 minutes.

    Timer · 12 min

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