Description
A simple and flavorful Mediterranean cod dish cooked in a rich tomato basil sauce. Perfect for a quick and healthy meal.
Ingredients
Scale
- 4 cod fillets (6 oz each)
- 2 tbsp olive oil
- 1 small onion, finely chopped
- 3 garlic cloves, minced
- 1 can (14 oz) diced tomatoes
- 1/4 cup fresh basil, chopped
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 cup vegetable broth
- 1 tbsp lemon juice
Instructions
- Heat 1 tbsp olive oil in a large skillet over medium heat.
- Add onion and garlic, sauté until soft (about 3 minutes).
- Stir in diced tomatoes, basil, oregano, salt, and pepper. Cook for 5 minutes.
- Pour in vegetable broth and lemon juice. Simmer for 2 minutes.
- Push sauce to one side of the skillet. Add remaining olive oil.
- Place cod fillets in the skillet. Sear for 3 minutes per side.
- Spoon sauce over the cod. Cover and cook for another 2 minutes.
- Serve immediately.
Notes
- Use fresh cod for best texture.
- Adjust salt and pepper to taste.
- Pair with crusty bread or rice.
- Prep Time: 10 mins
- Cook Time: 15 mins
- Category: Main Course
- Method: Pan-Seared
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 220
- Sugar: 4g
- Sodium: 450mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 65mg
Keywords: cod, Mediterranean, tomato sauce, healthy, seafood