Basque-Style Cod

with Sweet Pepper-Tomato Sauce & Freekeh

50 MIN

2 Servings

Wellness at Blue Apron

Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.

Vegetarian

These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.

Carb Conscious

This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.

Mediterranean Diet

Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.

600 Calories or Less

These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.

Wellness Grain

These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.

Pescatarian

These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.

30g Of Protein

These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.

Keto Friendly

These meals have approximately 10% of calories from carbohydrates, 20% from protein, and 70% from dietary fats (per serving).

45g Of Protein

These meal kit recipes contain 45g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.

Nutritionist's Pick

These meals are selected by Blue Apron’s Registered Dietitian Nutritionist. They are centered around nutritious and wholesome ingredients, featuring whole grains and fresh produce which provide fiber. They also contain moderate portions of dairy and lean protein while being mindful of saturated fat.

Wheat Free

These meals are prepared with ingredients that do not contain wheat. They feature grains such as barley and rice as well as proteins and vegetables.

Reduced Sodium

These Prepared and Ready dishes contain at least 25% less sodium per 100 grams (or 3.5 oz) than our average Prepared and Ready Meal as of October 1, 2024. Sodium content has been reduced from 330 mg per 100 grams to 250 mg per 100 grams. These dishes focus on ingredients with strong flavor and moderate salt.

Vegan

To view a recipe's full nutrition information, head to your Upcoming page at blueapron.com, click on a specific recipe, then head to the Nutrition tab and select 'View Full Nutrition.' Nutrition Facts Panels are available up to 1.5 weeks in advance

From the Test Kitchen

Basque cooking, which draws from both French and Spanish traditions, is known for its vivid red sauce—a delicious accompaniment to mild cod. In classic fashion, we’re using fresh bell pepper and ground Espelette pepper, infusing the tomato sauce with its characteristic smokiness. A simple relish of parsley, almonds and garlic tops it all off with a bit of crunch (and brings out the sautéed garlic in the dish).

See Plans

Nutrition

PER SERVING
Calories

570 Cals (est.)

fresh

ingredients

time-saving

tips & techniques

step-by-step

instructions

Cook Along

1 Cook the freekeh: 

Heat a small pot of salted water to boiling on high. Once boiling, add the freekeh and cook, uncovered, 22 to 25 minutes, or until tender. Drain thoroughly and return to the pot. Off the heat, drizzle with olive oil and stir to combine; season with salt and pepper to taste.

2 Prepare the ingredients: 

While the freekeh cooks, wash and dry the fresh produce. Peel the garlic; thinly slice 2 of the cloves. Mince the remaining clove; using the flat side of your knife, smash until it resembles a paste (or use a zester). Cut out and discard the stem, ribs and seeds of the bell pepper; medium dice. Peel and medium dice the onion. Finely chop the parsley leaves and stems. Finely chop the almonds.

3 Start the sauce: 

While the freekeh continues to cook, in a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the bell pepper, onion and sliced garlic; season with salt and pepper. Cook, stirring occasionally, 6 to 8 minutes, or until softened.

4 Finish the sauce: 

Add the diced tomatoes, vinegar and half the ground Espelette pepper to the pan; season with salt and pepper. Cook, stirring occasionally, 6 to 8 minutes, or until saucy and slightly reduced in volume; season with salt and pepper to taste. Transfer to a bowl and set aside in a warm place. Rinse and wipe out the pan.

5 Cook the cod: 

Pat the cod fillets dry with paper towels; season with salt and pepper on both sides. In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fillets and cook 3 to 4 minutes on the first side, or until lightly browned. Flip and cook 2 to 3 minutes, or until cooked through. Remove from heat.

6 Make the parsley-almond relish & plate your dish: 

While the cod cooks, in a bowl, combine the parsley, almonds and as much of the garlic paste as you’d like. Slowly stir in enough olive oil to create a rough paste; season with salt and pepper to taste. Divide the cooked freekeh and finished sauce between 2 dishes. Top with the cooked cod fillets. Garnish with the remaining ground Espelette pepper, parsley-almond relish and a drizzle of olive oil. Enjoy!