Mediterranean Cod in Tomato Basil Sauce
Experience a light, flavorful, and incredibly healthy dinner with this Mediterranean Cod in Tomato Basil Sauce. This dish features succulent white fish simmered in a vibrant, herb-infused tomato sauce, creating a restaurant-quality meal in under 30 minutes. Naturally gluten-free and packed with lean protein, it is the perfect nutritious solution for busy weeknights or casual family gatherings.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Quick Dinner
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Gluten-Free, Pescatarian
Ingredients
4 cod fillets (6 ounces each)
2 cups canned diced tomatoes
2 tablespoons olive oil
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon red pepper flakes (optional)
Salt and pepper to taste
Fresh basil leaves for garnish
Instructions
Heat olive oil in a large pan over medium heat.
Add the minced garlic and sauté until fragrant, about 1 minute.
Add the diced tomatoes, oregano, and red pepper flakes to the pan.
Simmer the sauce for 5 minutes until it begins to thicken.
Season the cod fillets with salt and pepper.
Place the cod fillets into the tomato sauce and cover the pan.
Cook for 7 to 10 minutes, or until the fish is opaque and flakes easily with a fork.
Garnish generously with fresh basil leaves and serve immediately.
Notes
You can substitute cod with other firm white fish like haddock or halibut. For a fresher flavor, use 2 cups of halved grape tomatoes instead of canned ones. Add kalamata olives or capers for an extra salty, savory punch.
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 220
- Sugar: 4g
- Sodium: 350mg
- Fat: 8g
- Saturated Fat: 1.5g
- Carbohydrates: 9g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 75mg