Merluzzo in Umido (Cod in Tomato and Caper Stew)
Thick cod fillets poached in a sweet tomato soffritto sauce with capers, black olives and parsley.
Made with Basic tomato sauce and Soffritto. Make a batch of the base first, then this takes minutes. Skip to the method
- Time35 min
- LevelEasy
- Costabout £2.31 a head
Cost is worked out from Aldi and Tesco shelf prices in October 2026. Your shop and brands will differ.
Ingredients
Tick what you need to buy. It goes on your shopping list.
Method
- 1
Heat the olive oil in a wide, deep frying pan over a medium heat. Add your ready made soffritto (see the base recipe) and stir for 2 minutes.
- 2
Pour in the white wine and bubble for 2 minutes. Add your ready made basic tomato sauce (see the base recipe), the capers and olives.
- 3
Simmer for 8 minutes until the sauce thickens slightly.
8 min - 4
Season the cod and nestle the fillets into the sauce. Spoon sauce over the top.
- 5
Cover and cook gently for 8 to 10 minutes, until the fish is opaque and flakes easily.
9 min - 6
Scatter with parsley and serve with crusty bread, mash or polenta.
Tips
- Thick, firm fillets hold together best. Thin fillets fall apart.
- Don't boil the sauce once the fish is in. A gentle simmer keeps the cod moist.
- Rinse the capers well. They are very salty.
Storing and freezing
Best eaten fresh. Leftovers keep 1 day in the fridge and should be reheated gently until piping hot all the way through.
Questions
Can I use frozen fish?
Yes. Defrost fully in the fridge, pat dry, and add to the sauce as above. Frozen fillets can be a little watery, so reduce the sauce slightly first.
What other fish works?
Haddock, hake, pollock and monkfish all work. Monkfish needs about 12 minutes. Add prawns or mussels in the last 3 minutes for a richer stew.
More made with basic tomato sauce
Double check before you cook. Recipes can contain mistakes. Any diet labels come from the ingredients as written in this recipe and are a guide, not a guarantee. Always check every ingredient and the packet label for allergens and cross contamination, and ask your doctor or dietitian what is right for you, especially with coeliac disease, diabetes or a serious allergy. This is not medical advice.