Cod Fra Diavolo

Dinner, Italian, Sauces

 

Cod Fra Diavolo
This recipe is so versatile. It can be spicy or mild, with added vegetables or not. And, the fish can be whatever you'd like: cod, haddock, halibut, catfish, or whatever you'd prefer. Plus, with different methods to cook the seafood, this can be your custom dish, as you'd like it!
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Course: Dinner
Cuisine: Italian
Keyword: Fish, Gluten-Free, Seafood, Spicy
Servings: 4
Calories: 369kcal
Author: Chef Bill Collins

Ingredients

  • The Sauce
  • 8 ounces mushrooms (cleaned and sliced)
  • 1 tablespoon olive oil
  • 3 garlic cloves (peeled and minced)
  • 2 teaspoons dried oregano
  • 3 tablespoons tomato paste
  • 28 ounces canned whole tomatoes
  • ¼ cup white wine
  • ¼ teaspoon red pepper flakes (more may be needed)
  • salt
  • pepper
  • The Fish
  • 1½ pounds cod fillet (or other similar, mild fish, such as haddock or halibut. Cut into equal-sized pieces )
  • 2 tablespoons olive oil (use only if broiling)
  • 2 tablespoons grapeseed oil (or other oil, such as avocado or canola. Use only if pan searing)
  • sweet paprika

Instructions

  • If you’re broiling the fish, place the oven rack on the second-highest level, and preheat the broiler. Line a sheet pan with aluminum foil
  • The Sauce
    Place a medium-sized saucepan over a cold burner. Add the mushrooms, turn the heat to medium-high, and cover the pan. After 2-3 minutes, the mushrooms will start cooking. If the mushrooms are dry and sizzling at this point, add two tablespoons of water, cover, and continue to cook for 2-3 more minutes, until the mushrooms are cooked through. Remove the mushrooms and any liquid from the pan, and set aside
  • Reduce the heat to medium, and add one tablespoon of olive oil. Add the garlic and oregano, and stir until fragrant, around 20-30 seconds. Stir in the tomato paste
  • Add the tomatoes, and crush them with a potato masher. Add the white wine and mushrooms, cover, and bring to a simmer. Cook for 10 minutes
  • Stir in the red pepper flakes, and sprinkle with salt to taste. If you’d like more spice, add more flakes. Turn off the heat and cover the pan 
  • The Fish
    Method #1...Broiling
    Pat the fish dry, with paper towel. Brush on a thin layer of olive oil, and sprinkle with salt, pepper, and paprika
  • Place the fish, skin-side down (even if the skin is removed) on the prepared sheet pan. Broil for 7-10 minutes, or until the fish is cooked through, approximately 135º
  • Method #2...Pan Searing
    Pat the fish dry, with paper towel. Sprinkle with salt, pepper, and paprika
  • Place a skillet over a high heat. When it’s hot, reduce the heat to medium-high, and add the oil high-heat oil
  • Place the fish into the skillet, skin-side up (even if the skin is removed). Cook for 3-4 minutes, or until the fish is golden brown
  • Turn the fish over, and cook for 3-4 minutes more, or until the fish is cooked through, approximately 135º
  • The Finish!
    Pour the sauce over the cooked fish, and serve with pasta
Nutrition Facts
Cod Fra Diavolo
Serving Size
 
4 g
Amount per Serving
Calories
369
% Daily Value*
Fat
 
19
g
29
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
7
g
Monounsaturated Fat
 
9
g
Cholesterol
 
73
mg
24
%
Sodium
 
477
mg
21
%
Potassium
 
1412
mg
40
%
Carbohydrates
 
14
g
5
%
Fiber
 
4
g
17
%
Sugar
 
8
g
9
%
Protein
 
34
g
68
%
Vitamin A
 
537
IU
11
%
Vitamin C
 
25
mg
30
%
Calcium
 
117
mg
12
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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