This Cod Fillet with Vegetables and Onion Sauce is a flavorful, gourmet meal that brings together tender, flaky cod fillets, caramelized onion sauce, and a colorful sauté of fresh vegetables. The combination of textures and flavors makes this dish a standout, perfect for a weeknight dinner or a special occasion.
Preparation Time
- Prep time: 25 minutes
- Cook time: 35 minutes
- Total time: 60 minutes
Ingredients (for four people)
For the Cod Fillets
- 4 cod fillets (about 5-6 oz each)
- Salt and pepper to taste
- 2 tablespoons olive oil
- 1 tablespoon butter
- 1 tablespoon fresh parsley, chopped (for garnish)
- Lemon wedges for serving
For the Onion Sauce
- 2 large onions, thinly sliced
- 1 tablespoon olive oil
- 1 tablespoon butter
- 1/2 cup dry white wine
- 1/2 cup vegetable or fish broth
- 1 teaspoon Dijon mustard
- 1 tablespoon cream or sour cream (optional for added richness)
- Salt and pepper to taste
For the Sautéed Vegetables
- 1 red bell pepper, thinly sliced
- 1 yellow or green bell pepper, thinly sliced
- 1 medium eggplant, thinly sliced
- 1 small zucchini, sliced
- 2 garlic cloves, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh thyme or parsley for garnish
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Prepare the Onion Sauce
Heat olive oil and butter in a large skillet over medium heat. Once the butter melts, add the sliced onions and cook for 8-10 minutes, stirring occasionally until they become soft and caramelized. Deglaze the pan by adding white wine and scraping up the flavorful bits. Let the wine reduce by half, about 2-3 minutes. Next, stir in the broth and Dijon mustard. Simmer for another 5 minutes until the sauce thickens slightly. For extra creaminess, whisk in cream or sour cream. Season with salt and pepper to taste, and set the sauce aside.
Step 2: Sauté the Vegetables
While the onion sauce simmers, heat olive oil in another skillet over medium heat. Add garlic and sauté for 1 minute until fragrant. Toss in the bell peppers, eggplant, and zucchini, seasoning with salt and pepper. Cook for 6-8 minutes, stirring occasionally, until the vegetables become tender but still maintain some bite. Remove from heat and keep the vegetables warm.
Step 3: Pan-Sear the Cod Fillets
Meanwhile, season the cod fillets with salt and pepper. Heat olive oil and butter over medium-high heat in the same skillet used for vegetables. Place the cod fillets in the skillet skin-side down and cook for 3-4 minutes, allowing the skin to crisp up. Flip the fillets and cook for another 3-4 minutes until the fish is opaque and flakes easily. Once cooked, remove from heat and let rest for a minute.
Step 4: Assemble the Dish
To assemble, start by plating the sautéed vegetables. Lay the cod fillet on top, then spoon the warm onion sauce over the fish and vegetables. Garnish with freshly chopped parsley and serve with lemon wedges on the side for a fresh, tangy finish.
Tips and Tricks
- Caramelize Slowly for a Richer Flavor: Cook the onions slowly on low heat for a sweeter, more caramelized flavor.
- Switch Up Vegetables: You can easily substitute or add vegetables like mushrooms, cherry tomatoes, or carrots for more variety and texture.
- Creamy Option: To make the sauce creamier, add more sour cream or a touch of heavy cream when whisking in the mustard.
Serving Suggestions
- Serve with Rice or Quinoa: This dish pairs beautifully with a side of rice or quinoa, which soaks up the rich onion sauce.
- Perfect with Couscous: Serve the cod fillet over light and fluffy couscous for a Mediterranean-inspired meal.
Wine Pairing
- General Wine Suggestion: A crisp Chardonnay or Sauvignon Blanc complements the light flavors of the cod fillet and onion sauce.
- Bulgarian Wine: Pair the dish with a refreshing Dimyat or Chenin Blanc from Bulgaria to elevate the meal.
Nutritional Information (Per Serving)
- Calories: 450 kcal
- Protein: 36g
- Fat: 25g
- Carbohydrates: 20g
- Fiber: 5g
- Sugar: 8g
- Cholesterol: 85 mg
- Sodium: 400 mg
Dietary Modifications
- Gluten-Free: This recipe is naturally gluten-free as long as all ingredients (such as the broth) are certified gluten-free.
- Dairy-Free: For a dairy-free version, omit the butter and cream, replacing them with plant-based alternatives.
About Cod Fillet With Vegetables
This Cod Fillet with Vegetables and Onion Sauce is a wonderfully balanced dish. It offers tender cod fillets with the rich, sweet taste of caramelized onions. The sautéed vegetables add color and texture, while the onion sauce brings everything together with its savory depth. This healthy and visually appealing dish is perfect for impressing guests or enjoying a refined home-cooked meal.
Cultural Context
Cod, or треска in Bulgarian, is a versatile and popular fish across many coastal European cuisines. Its delicate flavor makes it a perfect pairing for fresh vegetables and sauces like the caramelized onion sauce featured in this recipe. The combination of cod and vegetables showcases influences from Mediterranean and French cooking, where fresh, seasonal ingredients are the stars of the dish. This recipe exemplifies modern European cuisine with its focus on balance, freshness, and harmony of flavors.
