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–+ servings

Mediterranean Cod in Tomato Basil Sauce

A flavorful and healthy dish featuring cod fillets simmered in a rich tomato basil sauce, perfect for a light dinner.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Calories: 250
Ingredients Method Nutrition Notes

Ingredients
  

For the Cod
  • 4 fillets Cod Fresh or thawed
  • 1 teaspoon Salt To taste
  • 1 teaspoon Black Pepper To taste
  • 2 tablespoons Olive Oil For cooking
For the Sauce
  • 1 can Diced Tomatoes 14.5 oz can
  • 1 cup Fresh Basil Chopped
  • 3 cloves Garlic Minced
  • 1 teaspoon Oregano Dried
  • 1 teaspoon Red Pepper Flakes Optional for heat
  • 1 tablespoon Balsamic Vinegar For depth of flavor

Method
 

Prepare the Cod
  1. Season the cod fillets with salt and black pepper on both sides.
  2. Heat olive oil in a skillet over medium heat.
  3. Add the cod fillets and cook for about 4-5 minutes on each side until golden brown and cooked through.
Make the Sauce
  1. In the same skillet, add minced garlic and sauté for 1 minute until fragrant.
  2. Add diced tomatoes, basil, oregano, red pepper flakes, and balsamic vinegar to the skillet.
  3. Simmer the sauce for about 10 minutes, allowing the flavors to meld.
Combine and Serve
  1. Return the cooked cod to the skillet, spooning the sauce over the fillets.
  2. Cook for an additional 2-3 minutes to heat through.
  3. Serve hot, garnished with extra basil if desired.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 400mgPotassium: 800mgFiber: 2gSugar: 4gVitamin A: 500IUVitamin C: 15mgCalcium: 50mgIron: 1.5mg

Notes

Serve with crusty bread or over a bed of rice for a complete meal.

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