Description
A simple and healthy Mediterranean cod dish with a flavorful tomato and basil sauce.
Ingredients
Scale
- 4 cod fillets (6 oz each)
- 2 tbsp olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 can (14 oz) diced tomatoes
- 1/4 cup fresh basil, chopped
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp dried oregano
- 1/2 cup vegetable broth
Instructions
- Heat olive oil in a large skillet over medium heat.
- Add onion and garlic, sauté for 2-3 minutes until softened.
- Stir in diced tomatoes, basil, salt, pepper, oregano, and vegetable broth.
- Bring sauce to a simmer and cook for 5 minutes.
- Place cod fillets in the sauce, cover, and cook for 8-10 minutes until fish flakes easily.
- Serve hot with a sprinkle of fresh basil.
Notes
- Use fresh cod for the best texture.
- Adjust seasoning to taste.
- Serve with quinoa or crusty bread.
- Prep Time: 10 mins
- Cook Time: 15 mins
- Category: Main Dish
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 220
- Sugar: 4g
- Sodium: 400mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 65mg
Keywords: Mediterranean cod, tomato basil cod, healthy fish recipe