Cod stuffed peppers are a common dish or tapa in many bars and restaurants. If you like them or if you want to try them for the first time, you can also make them at home.
Written and verified by the nutritionist Anna Vilarrasa on July 24, 2021.
Last update: July 24, 2021
Although it may seem complicated, the reality is that the recipe for peppers stuffed with cod has few secrets and it is simple to prepare. However, it is an entertaining dish to prepare, so it is preferable to make it on a day when you have enough time.
As they are delicious freshly prepared, it is a perfect meal for a weekend lunch. Accompanied by a cold cream or a salad they are the ideal menu.
It is a dish with a lot of flavor, healthy and with a sauce in which you will not be able to stop dipping the bread. We encourage you to continue reading and discover how you can prepare them at home easily and with optimal results.
Ingredients needed to make 4 servings
2 cloves of garlic
2 tablespoons of flour.
Extra virgin olive oil.
100 milliliters of white wine.
1 teaspoon of sugar and salt.
300 milliliters of whole milk.
350 grams of desalted cod.
200 milliliters of fish broth.
12 whole canned piquillo peppers and 3 more units for the sauce.
Step by step in the preparation of the cod stuffed peppers
To start preparing the recipe it is necessary to prepare the cod. Place in a saucepan with cold water and bring to a boil. Then, remove from the heat and leave in the water for 5 minutes. After this time, drain the cod and crumble into small pieces.
Next is the time to cook the filling. To do this, fry the 2 peeled and sliced garlic cloves in a little oil. When it starts to take a golden color, add the cod and give a couple of turns.
Then add a tablespoon of flour, mix well and pour the milk very slowly without stopping to stir. Add a pinch of salt and cook until it becomes a thick sauce.
With this dough, fill the peppers one by one with a pastry bag or with a spoon. Reserve.
Finally, cook the sauce on the plate. To make it, pour a little oil into a saucepan and put over medium heat. Peel and chop the onion and fry. When it acquires a little color, add the other tablespoon of flour and sauté carefully so that it does not burn. Then, pour the glass of wine and when all the alcohol has evaporated, add the fish stock.
Incorporate the contents of the casserole into a blender glass along with the 3 piquillo peppers that have remained. Blend well and pour back into the pan to let it cook together and take consistency.
When it has the desired texture, place the stuffed peppers inside and leave 5 minutes over low heat to finish the dish. Now they are ready to serve, washed down with a little sauce.
If there are any leftover peppers already stuffed and cooked, place in a sealed glass container. They keep well 2 or 3 days in the fridge, but they can also be frozen to eat later. In the same way, you can also prepare more quantity to have them ready for future occasions.
Nutritional composition of cod
Cod (Gadus morhua) is a type of white fish which has its main habitat in the cold waters of the north. With a mild taste and a laminated texture, it stands out among its group for being one of the most succulent.
At the nutritional level, it should be noted that it is a remarkable source of protein. They are accompanied by other very important compounds for the functioning of the body. That is why its weekly consumption is so recommended.
These are the most outstanding contributions of 100 grams of fresh cod:
Energy: 82 kilocalories.
Protein: 17.8 grams.
Carbohydrates: 0 grams.
Fats: 0.67 grams.
Fiber: 0 grams.
Match: 203 milligrams.
Selenium: 33.1 micrograms.
Niacin (vitamin B3): 2.06 milligrams.
Vitamin B6: 0.245 milligrams.
B12 vitamin: 0.91 micrograms.
The main dietary guidelines emphasize the need and benefit of including fish in the daily diet. As experts in Australia point out, some benefits of consuming fish at least 2 times a week can be suggested.
This habit would be related to a lower incidence of cardiovascular disease, a reduced risk of mortality from this same cause, a lower risk of stroke and a lower probability of developing macular degeneration with age.
In addition, cod does not contain very high amounts of mercury, so its intake is safe in this regard. The mercury present in some specimens is toxic and causes various adverse effects.
Now, it is necessary to bear in mind that omega 3 fatty acids are partly responsible for these benefits and that cod is not an important source of these. So it is necessary to also include blue fish.
Practical advice in the preparation of peppers stuffed with cod
As we just indicated, cod is a very healthy and interesting food to include in the usual diet. Plus, it's tasty, easy to cook, and very versatile. In this recipe it is perfectly complemented by the properties of the peppers.
This vegetable so present in the Mediterranean diet is a source of vitamin C and pro vitamin A, as well as some minerals (potassium and magnesium). In addition, it contains notable amounts of fiber and carotenes with an antioxidant effect.
Piquillo peppers (the variety used in this dish) are a type of peppers that they are usually cooked in the oven and almost always stuffed. But they can also be cut into strips and browned in a paella along with sliced garlic.
The other great protagonist of the recipe is cod. But keep in mind that it is also possible to make them stuffed with tuna, shrimp or hake. Even making vegan versions with rice, quinoa, or hummus.
Buy canned piquillo peppers and desalted and flaked cod These are two tricks that reduce the time it takes to prepare the recipe. Both are very good products that do not detract from the quality or flavor of the dish.
However, the salt added as a preservative in this method makes it an unsuitable dish for those who must control the amount of sodium in the diet. In this case, it is advisable to use some type of fresh fish.
Prepare cod stuffed piquillo peppers
Preparing a little more elaborate and entertaining dishes doesn't have to be complicated. They can also be enjoyed at home. Like this recipe that is eaten hot, warm or cold and that it is suitable for any time of the year.
In this way, you add very healthy products to your daily diet, typical of the Mediterranean diet, which help you improve your health. And all with the pleasure of a tasty dish and the satisfaction of the result obtained.