Description
A simple and healthy Mediterranean cod dish cooked in a rich tomato and basil sauce.
Ingredients
Scale
- 4 cod fillets (about 6 oz each)
- 2 tbsp olive oil
- 1 onion, finely chopped
- 3 garlic cloves, minced
- 1 can (14 oz) crushed tomatoes
- 1/4 cup fresh basil, chopped
- 1 tsp dried oregano
- 1/2 tsp red pepper flakes (optional)
- Salt and black pepper to taste
Instructions
- Heat olive oil in a large skillet over medium heat.
- Add onion and cook until soft, about 5 minutes.
- Stir in garlic and cook for 1 minute until fragrant.
- Pour in crushed tomatoes, basil, oregano, and red pepper flakes. Simmer for 10 minutes.
- Season cod fillets with salt and black pepper, then place them in the skillet.
- Cover and cook for 8-10 minutes until the cod flakes easily.
- Serve hot with a sprinkle of fresh basil.
Notes
- Use fresh cod for the best texture.
- Adjust red pepper flakes for desired spice level.
- Pairs well with crusty bread or steamed rice.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 220
- Sugar: 5g
- Sodium: 320mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 65mg
Keywords: Mediterranean cod, tomato basil cod, healthy fish recipe