Name: Cajun Pacific Cod With Zesty Tomatoes and Peppers
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 servings
Ingredients: 4 (6 oz.) portions Pacific cod, frozen; 1 tablespoon + 2 teaspoons extra-virgin olive oil; 1 tablespoon + ¼ teaspoon store bought or homemade Cajun seasoning, divided; 1 teaspoon salt, divided; 1 green bell pepper, diced; ½ small yellow onion, diced; 1 garlic clove, minced; 1 (14.5 oz.) can fire roasted diced tomatoes

A Saucy Recipe for Cooking Fish From Frozen

This flavor packed and subtly spicy Cajun cod recipe goes from freezer to plate in just 30 minutes, with only a handful of basic ingredients. Cooking fish from frozen makes this recipe a convenient option for any night of the week. Frozen Pacific cod is coated in a homemade Cajun seasoning blend and cooked at a lower temperature for a slightly longer time to ensure the outside does not dry out before the fish is cooked through. For best results, choose a fillet that’s on the thinner side — under an inch thick, if possible — so that the fish will cook as evenly as possible.

To make the most of dinner prep time, you can saute the vegetables as the fish bakes. The sauteed veggies add a burst of flavor and color, and they become a great topping to finish off the dish. They also become extra juicy as they cook which can help add moisture to the dish, since cooking fish from frozen can sometimes lead to a drier result than cooking defrosted fillets.

Note: If using a store-bought Cajun seasoning blend rather than a homemade one, check the salt content. You may not need to add any additional salt to the fish or the vegetables in this recipe, depending on the salt level of the seasoning blend.

Print Recipe

Cajun Pacific Cod With Zesty Tomatoes and Peppers

By Wild Alaskan Company

Prep time

10 minutes

Cook Time

25 minutes

Total time

35 minutes

Yield

4 servings

Ingredients

4 (6 oz.) portions Pacific cod, frozen
1 tablespoon + 2 teaspoons extra-virgin olive oil
1 tablespoon + ¼ teaspoon store bought or homemade Cajun seasoning, divided
1 teaspoon salt, divided
1 green bell pepper, diced
½ small yellow onion, diced
1 garlic clove, minced
1 (14.5 oz.) can fire roasted diced tomatoes

Instructions

1. Preheat oven to 375F.

2. Remove the frozen fillets from the packaging and rinse to remove any ice crystals. Pat dry with a tea towel (paper towels may stick) and place on a prepared baking sheet. Drizzle 1 tablespoon olive oil over the fillets to coat evenly. Then sprinkle 1 tablespoon of the Cajun spice blend and ½ teaspoon salt evenly over all 4 fillets, covering all sides.

3. Place the baking sheet into the preheated oven for 20 to 25 minutes. After the cod has been in the oven for 20 minutes, begin to check the internal temperature. Remove from the oven when the fish reaches an internal temperature of 130F on an instant-read thermometer at its thickest part, or when the fillet is opaque throughout. Add a few minutes of cooking time as needed to reach desired doneness.

4. Meanwhile, cook the vegetables. Add 2 teaspoons of oil to a skillet over medium heat. Add the peppers, onion, and garlic. Cook for 3 to 4 minutes, stirring occasionally, until the peppers are slightly soft and the onion begins to turn translucent.

5. Add the can of diced tomatoes, remaining ½ teaspoon salt, and remaining ¼ teaspoon Cajun seasoning to the skillet. Reduce heat to medium-low and allow to simmer into a saucy mixture, stirring occasionally, about 15 to 20 minutes.

6. To serve, divide the Cajun tomato-pepper mixture evenly among the fillets. Enjoy with rice and additional sauteed veggies.

Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of food-borne illness, especially if you have a certain medical condition. The FDA recommends an internal temperature of 145°F for cooked fish.

Cajun Pacific Cod With Zesty Tomatoes and Peppers

A Saucy Recipe for Cooking Fish From Frozen

Cajun Pacific Cod With Zesty Tomatoes and Peppers

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