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- 4 cod fillets (about 6 oz each) - 2 tablespoons olive oil - 1 onion, finely chopped - 3 cloves garlic, minced - 1 can (14 oz) diced tomatoes - 1 teaspoon dried oregano - 1 teaspoon dried basil - ½ teaspoon red pepper flakes (adjust to taste) - Salt and pepper to taste - Fresh basil leaves for garnish - Lemon wedges for serving I love using fresh cod for this recipe. The fish has a mild flavor that pairs well with the sauce. You can find cod at most fish markets or grocery stores. Look for fillets that are firm and bright in color. Olive oil adds a nice richness to the dish. It helps cook the onions and garlic, giving them a lovely flavor. When chopping the onion, aim for small pieces. This way, they cook evenly and blend well in the sauce. The sauce is where the magic happens. Diced tomatoes create a base that is both sweet and tangy. I use dried oregano and basil to add depth. The red pepper flakes give the sauce a little kick. You can adjust them based on how spicy you like your dish. For garnish, fresh basil adds a burst of color and flavor. Lemon wedges brighten the dish and enhance the taste of the cod. For the full recipe, check out Mediterranean Cod Delight, and get ready to enjoy a meal that is as tasty as it is easy to prepare! - Rinse the cod fillets and pat them dry. - Season both sides with salt and pepper. Start by rinsing the cod fillets under cold water. This helps to clean them from any residues. After rinsing, use paper towels to pat the fish dry. Dry fillets get a nice sear. Sprinkle salt and pepper on both sides. This simple seasoning brings out the fish's natural flavor. - Heat olive oil in a skillet. - Sauté onions until translucent. - Add minced garlic and cook until fragrant. Now, heat two tablespoons of olive oil in a large skillet over medium heat. The oil should shimmer but not smoke. Add the finely chopped onion. Sauté until they are translucent, about five minutes. This softens the onion and sweetens its flavor. Then add three cloves of minced garlic. Stir and cook for another minute. The garlic should smell amazing, but be careful not to burn it. - Add diced tomatoes and seasonings to the skillet. - Simmer the sauce for flavor development. Next, add one can of diced tomatoes, juice included, to the skillet. Stir in one teaspoon each of dried oregano and dried basil, along with half a teaspoon of red pepper flakes. Adjust heat to your taste. Bring the sauce to a simmer and let it cook for about five to seven minutes. This simmering time allows the flavors to meld together, creating a rich and tasty sauce. - Gently place cod fillets in the skillet. - Cover and cook until fish is opaque. Now it's time to cook the cod. Gently place the seasoned fillets into the skillet. Spoon some sauce over each piece. Cover the skillet with a lid. Cook for about eight to ten minutes. The cod will become opaque and flake easily with a fork when done. This cooking method keeps the fish moist, allowing it to soak up the sauce. - Transfer cod to plates and spoon sauce over. - Garnish and serve with lemon wedges. Once the cod is ready, carefully transfer the fillets to plates. Spoon the rich tomato basil sauce over each piece. For a final touch, garnish with fresh basil leaves. Serve the dish with lemon wedges on the side. A squeeze of lemon adds brightness and balances the flavors beautifully. You can find the full recipe above for even more details on this dish. When you shop for cod, look for firm and bright-colored fillets. Fresh cod has a clean, mild smell. Avoid fish that has a strong odor. This is a sign it’s not fresh. If you can, buy your fish from a trusted fishmonger. They can help you choose the best cod. If you like it spicy, add more red pepper flakes. Start with a little, then taste the sauce. You can always add more if needed. Using fresh herbs can also boost the flavor. Try adding some chopped parsley or extra basil for a fresh kick. Fresh herbs make a big difference in taste. To ensure even cooking, heat the skillet properly before adding the cod. Cook the fish over medium heat for best results. The cod is done when it turns opaque and flakes easily with a fork. This usually takes about 8-10 minutes. To check for doneness, poke the thickest part of the fillet. If it flakes easily, it’s ready to serve. For the full recipe, check out the Mediterranean Cod Delight section. {{image_2}} You can add more flavor and nutrition by including vegetables. Try adding bell peppers or zucchini. These veggies add a nice crunch and color. They also enhance the health benefits of the dish. Adding spinach or kale boosts the meal's vitamins. Both greens cook quickly and pair well with the sauce. They bring extra nutrients without changing the taste much. You can switch up the sauce for fun. A white wine reduction gives a nice twist. This adds depth to the dish and a slight tang. If you want something different, try roasted red peppers instead of tomatoes. They bring a sweet, smoky flavor. This change can surprise your taste buds in a good way. You don’t have to cook on the stovetop. Baking is a great alternative. It cooks the cod evenly and keeps it moist. Just place the cod in a baking dish with the sauce and bake until done. Grilling the cod also gives a nice smoky flavor. The grill marks add a nice touch too. It’s a fun way to enjoy this dish outdoors. For the full recipe, check out the details above! To keep your cod fresh, cool it down first. Place the cooled cod in a shallow container. Cover it tightly with a lid or plastic wrap. Store it in the fridge. Your Mediterranean cod can last about three days. After that, it may lose flavor and texture. Want to save some for later? You can freeze cooked cod with sauce. First, let the cod cool completely. Then, place it in a freezer-safe container. Make sure to leave some space at the top. This allows for expansion. Seal it tightly to keep out air. When you want to eat it, take it out of the freezer. Thaw it in the fridge overnight for best results. You can also thaw it in cold water for faster results. After thawing, gently heat it in a skillet. This helps keep the fish moist and tasty. Enjoy your Mediterranean cod with tomato basil sauce later! If you want the Full Recipe, check the earlier section. You can check if cod is cooked by looking for a few signs. First, the fish should turn opaque and white. When you poke it with a fork, it should flake easily. This means it is done. A good rule is to cook it for 8 to 10 minutes per inch of thickness. If you are unsure, use a food thermometer. The ideal internal temperature is 145°F (63°C). Yes, you can use frozen cod for this dish. To do so, make sure to thaw it first. The best way to thaw is to place it in the fridge overnight. If you need to cook it right away, you can run it under cold water for about 15-20 minutes. When cooking frozen cod, increase the cooking time by a few extra minutes. This ensures it cooks evenly. You can serve several side dishes with Mediterranean cod to make a complete meal. Here are some tasty options: - Steamed rice or quinoa - Roasted vegetables like zucchini or bell peppers - A fresh green salad with a light vinaigrette - Garlic bread for a nice crunch These sides will complement the flavors of the cod perfectly. Yes, Mediterranean cod with tomato basil sauce is a healthy option. Cod is a lean fish, high in protein and low in calories. The sauce contains tomatoes, which are rich in vitamins and antioxidants. Olive oil adds healthy fats, and fresh herbs boost flavor without extra calories. This dish supports a balanced diet and can fit into many healthy eating plans. Enjoy the flavors while knowing you are eating well. This recipe for Mediterranean Cod with Tomato Basil Sauce lets you create a delicious meal. You learned about the main ingredients and how to prepare the dish step-by-step. Remember to select fresh cod for the best taste. Feel free to try variations, from adding veggies to grilling. Store any leftovers properly so you can enjoy them later. This dish is not just tasty but also healthy. You can impress your family and friends with this simple, flavorful recipe. Happy cooking!

Mediterranean Cod with Tomato Basil Sauce

Looking for a delectable dinner idea? Try this Mediterranean Cod with Tomato Basil Sauce! With just a few simple ingredients like fresh cod and rich tomatoes, you can create a mouthwatering dish that’s both healthy and easy to make. Flavored with garlic, basil, and a hint of spice, this recipe will bring the taste of the Mediterranean to your table. Click through to explore the full recipe and elevate your meal prep today!
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Ingredients
  

4 cod fillets (about 6 oz each)

2 tablespoons olive oil

1 onion, finely chopped

3 cloves garlic, minced

1 can (14 oz) diced tomatoes

1 teaspoon dried oregano

1 teaspoon dried basil

½ teaspoon red pepper flakes (adjust to taste)

Salt and pepper to taste

Fresh basil leaves for garnish

Lemon wedges for serving

Instructions
 

Prepare the Cod: Rinse the cod fillets under cold water and pat them dry with paper towels. Season both sides with salt and pepper.

    Sauté the Onions and Garlic: In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.

      Make the Sauce: Add the can of diced tomatoes (with juice) to the skillet, along with the dried oregano, dried basil, and red pepper flakes. Stir everything together and bring it to a simmer. Allow the sauce to cook for about 5-7 minutes, letting the flavors meld, then season with additional salt and pepper as needed.

        Cook the Cod: Gently place the seasoned cod fillets into the skillet, spooning some of the sauce over each piece. Cover the skillet and cook for about 8-10 minutes, or until the cod is opaque and flakes easily with a fork.

          Serve: Carefully transfer the cod fillets to plates and spoon the tomato basil sauce on top. Garnish with fresh basil leaves and serve with lemon wedges on the side.

            Prep Time: 10 minutes | Total Time: 30 minutes | Servings: 4