Baked Fish in Pepper Sauce

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By: Andrew Chase

Use thick fillets of white-fleshed fish such as halibut, black cod (sablefish) or cod. Salt cod, soaked for at least 24 hours in a few changes of water until no longer salty, is also an excellent choice. Serve with rice, potatoes or crusty bread to soak up the delicious pepper sauce.

Ingredients

4 hot banana peppers

2 red sweet peppers

1/4 cup (60 mL) extra-virgin olive oil

1 Spanish onion or 2 onions, thinly sliced

2 cloves garlic, minced

1 tsp (5 mL) ground cumin

1/3 cup (75 mL) chopped flat-leaf parsley

2 tsp (10 mL) paprika

1 tsp (5 mL) dried marjoram or oregano

3 tomatoes, peeled, seeded and slivered

1/2 cup (125 mL) dry white wine

1 tsp (5 mL) (approx) salt

1-1/2 lbs (750 g) fish fillets, cut in large chunks if desired

Preparation

Char banana and sweet peppers, whole on grill or in pieces under broiler, until skin is blackened; place in bowl, cover and let cool. Peel and seed; slice thinly.

In large skillet, heat 3 tbsp/45 mL of the oil over medium-high heat; add onion and sauté, lowering heat if onion is browning, until softened, about 10 minutes. Add garlic, cumin and banana and sweet peppers; sauté for 2 minutes. Reserving 1 tbsp/15 mL, add parsley, then paprika and marjoram; sauté for 1 minute. Stir in tomatoes, wine and salt; increase heat to high and cook, stirring, until liquid is evaporated. Stir in 1 cup/250 mL water and bring to boil; reduce heat to low and simmer until thickened, about 20 minutes. (Make ahead: Refrigerate for up to 1 day; bring to simmer before proceeding.)

Scrape pepper mixture into baking dish; add fish. Sprinkle pinch of salt over fish and drizzle with remaining oil. Bake in 425F/220C oven until fish flakes easily, about 20 minutes. Sprinkle with reserved parsley.

Makes 6 servings.

Serving(s): 6

Nutritional Information
Per each of 6 servings: about
Calories	266
Protein	26 g
Fat (total)	12 g
Sat. Fat	2 g
Carbohydrate	13 g
Fibre	3 g
Cholesterol	36 mg
Sodium	457 mg
Calcium	8 % RDI
Iron	16 % RDI
Vitamin A	30 % RDI
Vitamin C	163 % RDI
Folate	20 % RDI

Also in this menu:

Pick a perfect pepper

Source

Homemakers Magazine: September 2007

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