Mediterranean Cod in Tomato Basil Sauce
Mediterranean Cod in Tomato Basil Sauce is a quick and flavorful dish that brings the essence of the Mediterranean right to your table. With juicy cod fillets simmered in a rich tomato basil sauce, this recipe is perfect for busy weeknights when you crave something comforting yet light. In just 30 minutes, you can whip up a healthy meal that’s family-friendly and versatile enough for any occasion. Whether you’re hosting a dinner party or enjoying a cozy night in, this dish is sure to impress.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: Serves 4
- Category: Main
- Method: Sautéing
- Cuisine: Mediterranean
Ingredients
Scale
- 4 cod fillets (about 6 ounces each)
- 2 cups canned diced tomatoes
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon red pepper flakes (optional)
- Salt and pepper to taste
- Fresh basil leaves for garnish
Instructions
- Heat olive oil in a large skillet over medium heat and sauté minced garlic until fragrant (about 1 minute).
- Add diced tomatoes, oregano, and red pepper flakes; simmer for 5 minutes.
- Gently place cod fillets into the sauce, seasoning with salt and pepper. Cover and simmer for 10-12 minutes until cooked through.
- Remove from heat and garnish with fresh basil leaves before serving.
Nutrition
- Serving Size: 1 serving
- Calories: 220
- Sugar: 5g
- Sodium: 350mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 3g
- Protein: 27g
- Cholesterol: 60mg