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Mediterranean Cod with Tomato Basil Sauce

Mediterranean Cod with Tomato Basil Sauce for Quick Healthy Meals

Enjoy Mediterranean Cod with Tomato Basil Sauce, a quick and healthy dish that transports you to culinary bliss.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Cod or haddock/halibut
For the Sauce
  • 1 can Diced Tomatoes canned
  • 2 tablespoons Olive Oil or avocado oil
  • 3 cloves Garlic minced
  • 1 teaspoon Dried Oregano or Italian seasoning
  • 1/2 teaspoon Red Pepper Flakes optional
  • to taste Salt
  • to taste Pepper
For Garnishing
  • 1/4 cup Fresh Basil Leaves for garnish

Equipment

  • Skillet

Method
 

Step-by-Step Instructions
  1. Prepare the Cod: Rinse the cod fillets under cold water and pat dry. Season both sides with salt and pepper.
  2. Sear the Cod: Heat olive oil in a skillet over medium-high heat. Sear the cod for about 2 minutes on each side until golden. Set aside.
  3. Sauté the Garlic: Reduce heat to medium, add olive oil and sauté minced garlic for 30-60 seconds until fragrant.
  4. Create the Sauce: Add diced tomatoes, oregano, red pepper flakes, salt, and pepper. Simmer for about 5 minutes.
  5. Combine Cod with Sauce: Nestle the cod into the sauce, cover, and simmer for 5-7 minutes until cooked through.
  6. Garnish and Serve: Remove from heat, garnish with fresh basil, and serve immediately.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 350mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 15mgCalcium: 50mgIron: 1mg

Notes

Pat cod fillets dry for optimal flavor adherence. Experiment with different vegetables for added flavor.

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