Wildwood is a lovely Italian restaurant located on Gloucester Road in Kensington, near London. They serve wildly popular brick-oven pizzas, as well as juicy hamburgers, sandwiches, pastas, and risottos. One of the best dishes on the Wildwood menu is the Baked Spicy Cod in Tomato Sauce, which is, as most of the fish dishes in London are, impeccably fresh and delicious. Spicy Baked Cod in Tomato Sauce can easily be made and served at home, and can be prepared in less than 30 minutes with the help of a few ready-made convenience foods – bottled spaghetti sauce and sliced green and black olives. Tiny new potatoes cook in about 15 minutes, and the mushrooms can be added the last minute to save on time and pans. The spicy sauce, reminiscent of an Italian puttanesca sauce, is served over the cod along with a few tiny new potatoes (those multi-colored ones make a pretty presentation), and although Wildwood doesn’t, some small button mushrooms. A cast iron skillet is the ideal pan for this dish - a large one 10-12” which can accommodate four servings or four individual ones like used at Wildwood – but a heavy, oven-proof skillet will suffice if one isn’t available.



Although Wildwood uses cod fillets, any fresh white fish, such as halibut, tilapia, swai, or orange roughy - to name a few, work nicely in this dish. The fish is browned on each side, surrounded by the vegetables, covered in sauce, then placed in a very hot oven to cook the fish through. It’s quick, easy, and ooh soo good! Serve this delicious dish with crusty bread and fresh tossed salad for a full meal.


4 Servings



1 tablespoon olive oil
1 pound cod fillets, or other whitefish fillets, cut into four pieces
salt and freshly ground pepper

1 26 oz. jar spaghetti sauce
1 teaspoon red pepper flakes
1/4 cup sliced black olives
1/4 cup sliced green olives
2 tablespoons capers, drained and rinsed, (optional)
2 tablespoons dehydrated onion flakes

1 pound tiny new potatoes, or fingerling potatoes, steamed and halved
1/2 pound small button mushrooms, blanched in boiling water for 1 minute and drained

Fresh parsley, for garnish

1. Heat the olive oil in a large cast-iron or oven-proof skillet.


2. Add the cod fillets and brown quickly on each side; sprinkle with salt and pepper. Remove from heat.


3. Mix the spaghetti sauce, red pepper flakes, olives, capers, and onion flakes in a saucepan; bring to a boil.


4. Scatter the potatoes and mushrooms around the browned fish.


5. Pour the sauce mixture over the fish and vegetables.
   
6. Place the pan under the broiler and let cook 8-10 minutes or until the fish fillets are cooked through.


7. Garnish with parsley and serve immediately.

Amount Per Serving
Calories 421 Calories from Fat 110
Percent Total Calories From: Fat 26% Protein 25% Carb. 48%

Nutrient Amount per Serving
Total Fat 12 g
Saturated Fat 2 g
Cholesterol 47 mg
Sodium 1444 mg
Total Carbohydrate 51 g
Dietary Fiber 3 g
Sugars 0 g
Protein 27 g

Vitamin A 43% Vitamin C 76% Calcium 0% Iron 24%