Mediterranean Cod in Tomato Basil Sauce
This delicious Mediterranean Cod in Tomato Basil Sauce is quick, healthy, and a perfect weeknight dinner that captivates with vibrant flavors and comforting vibes.
Ingredients
Seafood
- 4 pieces cod fillets (around 6 oz each) Choose fresh cod for the best flavor but frozen is acceptable.
Sauce Ingredients
- 2 tablespoons olive oil Extra virgin, for richness.
- 1 medium onion, finely chopped Enhances the flavor.
- 3 cloves garlic, minced Aromatic hero of the dish.
- 1 14.5 oz can diced tomatoes, with juices Provides a luscious quality.
- 1 tablespoon tomato paste Concentrated tomato flavor.
- 1 teaspoon dried oregano Adds Mediterranean flair.
- 1/2 teaspoon dried thyme Subtle earthy note.
- to taste salt and freshly ground black pepper Enhances overall flavor.
- 1/4 cup fresh basil, chopped (plus extra for garnish) Brightens the dish.
- 1/2 teaspoon red pepper flakes (optional) For some heat.
- 1/2 piece lemon, juice of Adds brightness.
- 1 tablespoon fresh parsley, chopped (for garnish) Finishing touch.
Instructions
Preparation
- Heat the olive oil in a skillet over medium heat.
- Add the finely chopped onion and sauté for 3-4 minutes until softened.
- Stir in the minced garlic and cook for 1-2 minutes, ensuring it doesn't burn.
- Add the diced tomatoes with their juices, tomato paste, oregano, thyme, salt, and pepper. Stir well.
- Bring the mixture to a simmer and let it bubble for 8-10 minutes, stirring occasionally.
- Lower the heat and gently nestle in the cod fillets, covering the pan and simmering for another 8-10 minutes until the fish is cooked through.
- Once done, squeeze half a lemon over the fillets and sprinkle with freshly chopped basil.
- Garnish with parsley before serving.
Notes
Don't skip the fresh herbs for authentic flavor. This dish can be served with rice, quinoa, or a fresh salad.
Nutrition
Serving: 1gCalories: 350kcalCarbohydrates: 12gProtein: 48gFat: 12gSaturated Fat: 2gSodium: 360mgFiber: 3gSugar: 4g
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