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Baked Cod with Tomato Caper Sauce
and garlicky, shallot green beans

Active: 35 min Total: 35 min
A simple tomato, caper sauce has the perfect flavor and lightness over fish. There is the option of using white wine in the sauce - the alcohol from the white wine will cook off for those worried about children or skip it altogether. The vegetarian version of this dish features sweet cauliflower and protein-packed lentils. Enjoy with easy green beans for a French bistro quality dinner.
Proteins
Cuisines

Ingredients

Metric
Servings:
4
Baked Cod with Tomato Caper Sauce:
  • Cod fillets (4 to 6 oz) - 4
  • Garlic - 4 cloves , minced
  • Onions - 1 , diced
  • Roma tomatoes - 6 , chopped
  • Parsley - 1/4 bunch , chopped
  • Olive oil - 2 Tbsp
  • Cooking oil - 2 Tbsp
  • White wine (opt) - 1/4 cup
  • Chicken stock - 1/4 cup
  • Basil - 1 tsp
  • Thyme - 1/2 tsp
  • Capers - 2 Tbsp
  • Lemon - 1/2 , juice of
  • Lemon - 1/2 , wedges
Garlicky Shallot Green Beans:
  • Garlic - 3 cloves , minced
  • Shallots - 1 bulb , diced
  • Parsley - 1/4 bunch , chopped
  • Green beans / haricot verts - 1 lb , trimmed
  • Olive oil - 3 Tbsp
  • Lemon - 1/2 , juice of

Nutrition Facts

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Prep

  1. Cod - Rinse and dry fish. Lightly salt and pepper.
  2. Garlic / Onions / Roma Tomatoes / Parsley - Prep as directed. (Can be done up to 3 days ahead)
  3. {For green beans} Garlic / Shallots / Parsley / Green beans - Prep as directed. Remember, trimming green beans with scissors is a great activity for kids. (Can be done up to 3 days ahead)

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Make

  1. Adjust top rack of oven about 6 inches (15 cm) under broiler. Turn on broiler. Place fish fillets on a foil-lined sheet pan and drizzle with olive oil.
  2. Broil fish for 8 to 15 minutes, depending on thickness (about 6 minutes / half inch).
  3. Heat a saute pan over medium-high heat. Add cooking oil and then minced garlic to heated oil. Once you can smell the garlic, add the onions with a dash of salt. Saute until softened, ~3 minutes.
  4. Next add tomatoes with white wine, stock, basil, and thyme. Saute uncovered until the tomatoes break down into a sauce, 8 to 10 minutes. Add in capers and a squeeze of lemon juice. Salt and pepper to taste.
  5. While sauce is cooking, place garlic, shallots, and green beans in a microwave safe container or a glass Pyrex bowl. Add 1 tbs. (15 ml) of water and sprinkle with salt. Cover with a lid or wet paper towel and microwave for 2 to 3 minutes, depending on thickness of green beans. Cook until green beans are tender but still crunchy. When done, toss with chopped parsley, olive oil, lemon juice, and more salt and pepper as needed.
  6. Add in capers and a squeeze of lemon juice. Salt and pepper to taste. Serve fish with additional lemon wedges and spoon sauce over fish. Sprinkle with parsley and serve green beans on the side.

Nutrition Facts

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