🌿 Mediterranean Cod with Tomato Basil Sauce
📝 Description:
This Mediterranean-inspired cod dish is light, fresh, and bursting with the bold flavors of tomatoes, olives, garlic, and herbs. The tender cod fillets are simmered in a fragrant tomato basil sauce, making it a heart-healthy and satisfying meal that’s easy to prepare on a busy weeknight. Serve it with crusty bread, rice, or over a bed of quinoa for a complete dinner.
🍽️ Ingredients:
- 4 cod fillets (about 6 oz each)
- 2 tbsp olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes
- ½ cup cherry tomatoes, halved
- ½ tsp red pepper flakes (optional)
- ½ tsp dried oregano
- ½ tsp dried thyme
- ¼ cup fresh basil, chopped
- ¼ cup pitted Kalamata olives, sliced
- 2 tbsp capers (optional)
- Salt and pepper, to taste
- Juice of ½ lemon
👨🍳 Instructions:
- Prep the cod: Pat the cod fillets dry with paper towels. Season with salt and pepper on both sides.
- Sauté aromatics: Heat olive oil in a large skillet over medium heat. Add chopped onion and sauté for 3-4 minutes until soft. Add garlic and cook for another 30 seconds.
- Build the sauce: Stir in diced tomatoes (with their juice), cherry tomatoes, red pepper flakes (if using), oregano, and thyme. Simmer for 10 minutes until slightly thickened.
- Add olives and capers: Stir in the Kalamata olives and capers, then season the sauce to taste with salt and pepper.
- Cook the cod: Nestle the cod fillets into the sauce. Cover and simmer gently for 7–10 minutes, or until the fish is opaque and flakes easily with a fork.
- Finish with herbs and lemon: Sprinkle fresh basil over the top and drizzle with lemon juice just before serving.
🍽️ Servings:
Serves 4 people
Serving size: 1 cod fillet with sauce
🧂 Tips:
- Cod substitutes: Try haddock, halibut, or tilapia if cod isn’t available.
- Make it spicy: Increase the red pepper flakes for more heat.
- Add greens: Toss in a handful of spinach or kale during the last few minutes for extra nutrition.
- Storage: Store leftovers in an airtight container for up to 2 days in the fridge. Reheat gently to avoid overcooking the fish.
🔍 Nutritional Info (Per Serving – Approximate):
- Calories: 280
- Protein: 30g
- Fat: 12g (mostly healthy fats from olive oil)
- Carbohydrates: 10g
- Fiber: 2g
- Sodium: 500mg (varies with olives and capers)
💚 Health Benefits:
- High-protein, low-carb: Great for weight management and muscle maintenance.
- Rich in Omega-3s: Cod provides heart-healthy fats to support cardiovascular health.
- Antioxidant-rich: Tomatoes and basil deliver lycopene and other compounds that combat inflammation.
- Mediterranean diet-friendly: Supports heart and brain health, longevity, and anti-aging benefits.
❓ Q&A
Q: Can I bake the cod instead of simmering it?
A: Yes! Pour the tomato mixture into a baking dish, place the cod on top, and bake at 375°F (190°C) for 15–20 minutes.
Q: Can I make this dish ahead of time?
A: You can make the sauce ahead and store it for up to 3 days. Add fresh cod when ready to serve.
Q: Is this dish gluten-free?
A: Yes, as written, it is naturally gluten-free.
Q: What sides pair well with this recipe?
A: Serve with couscous, rice, roasted potatoes, or a fresh green salad.