Mediterranean Cod in Tomato Basil Sauce
Mediterranean Cod in Tomato Basil Sauce is a vibrant and flavorful dish that perfectly blends the mild taste of cod with a rich, aromatic tomato basil sauce. Ideal for busy weeknights or special gatherings, this quick and easy recipe takes just 30 minutes to prepare and cook. The juicy cod fillets simmer in a homemade sauce bursting with fresh ingredients, offering a nutritious meal packed with protein and healthy fats. Serve it over pasta, rice, or alongside crusty bread for a satisfying dinner that the whole family will love.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: Serves 4
- Category: Dinner
- Method: Skillet
- Cuisine: Mediterranean
Ingredients
Scale
- 4 cod fillets (about 6 ounces each)
- 2 cups diced tomatoes (canned or fresh)
- 2 tablespoons olive oil
- 3 cloves garlic (minced)
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh basil leaves for garnish
Instructions
- Gather all ingredients. Rinse cod fillets under cold water and pat dry.
- In a skillet over medium heat, warm olive oil until shimmering.
- Sauté minced garlic for about 30 seconds until fragrant. Add diced tomatoes, oregano, salt, pepper, and optional red pepper flakes; cook for about 5 minutes until slightly thickened.
- Gently place cod fillets into the sauce and spoon some sauce over each piece. Cover and cook for about 10 minutes until the fish is opaque and flakes easily.
- Remove from heat, garnish with fresh basil leaves, and serve.
Nutrition
- Serving Size: 1 fillet with sauce (210g)
- Calories: 290
- Sugar: 6g
- Sodium: 460mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 3g
- Protein: 33g
- Cholesterol: 70mg