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Mediterranean Cod in Tomato Basil Sauce

Mediterranean Cod in Tomato Basil Sauce for a Quick Delight

Delight in a quick Mediterranean Cod in Tomato Basil Sauce, a healthy, flavorful dish perfect for busy weeknights.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Cod
  • 4 fillets cod about 6 ounces each
For the Sauce
  • 2 cups canned diced tomatoes or fresh diced tomatoes Use fresh for a brighter taste, especially when in-season!
  • 2 tablespoons olive oil Essential for sautéing and adds a touch of richness.
  • 3 cloves garlic minced
  • 1 teaspoon dried oregano A classic Mediterranean herb
  • 1 teaspoon red pepper flakes Optional for a spicy kick
  • Salt and pepper to taste
For Serving
  • Fresh basil leaves for garnish

Equipment

  • large skillet

Method
 

Step-by-Step Instructions
  1. Begin by rinsing the four cod fillets under cold water, then gently pat them dry with paper towels. Season both sides of the fillets generously with salt and pepper.
  2. In a large skillet, heat 2 tablespoons of olive oil over medium heat until shimmering. Add the minced garlic and sauté for about 1 minute until fragrant and lightly golden.
  3. Add the diced tomatoes, dried oregano, and red pepper flakes to the skillet, stirring well. Let it simmer for about 5 minutes.
  4. Gently place the seasoned cod fillets into the skillet. Spoon some sauce over the fillets, cover, and let it simmer for 10-12 minutes until the cod flakes easily.
  5. Remove from heat and garnish with fresh basil leaves before serving hot.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 12gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 400mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 15mgCalcium: 50mgIron: 1.5mg

Notes

Store leftovers in an airtight container for 2-3 days. Reheat gently to maintain flavor and texture.

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