A quick and delicious Mediterranean dish featuring cod fillets cooked in a flavorful tomato basil sauce.
Author:Lorenzo Bonucci
Prep Time:10 minutes
Cook Time:20 minutes
Total Time:30 minutes
Yield:4 servings 1x
Category:Main Course
Method:Skillet
Cuisine:Mediterranean
Diet:Low Fat
Ingredients
Scale
4 cod fillets (6 oz/170 g each)
2 tbsp olive oil
1 tsp kosher salt
½ tsp black pepper
1 tsp garlic powder
½ tsp smoked paprika
½ tsp dried oregano
2 tbsp olive oil (for sauce)
1 small yellow onion, finely diced
4 cloves garlic, minced
1 (14.5 oz/410 g) can diced tomatoes
½ cup tomato sauce
¼ cup dry white wine or chicken broth
2 tbsp tomato paste
½ tsp dried oregano (for sauce)
½ tsp dried basil
¼ tsp crushed red pepper flakes (optional)
½ tsp salt (for sauce)
¼ tsp black pepper (for sauce)
½ cup pitted Kalamata olives, halved
2 tbsp capers, drained
¼ cup chopped fresh basil
1 tbsp chopped fresh parsley
1 tsp lemon zest
1 tbsp fresh lemon juice
Fresh basil leaves (for garnish)
Chopped parsley (for garnish)
Lemon wedges (for garnish)
Grated Parmesan (optional)
Instructions
Pat the cod fillets dry with paper towels. Rub with 2 tablespoons olive oil. Season both sides with the salt, pepper, garlic powder, smoked paprika, and oregano.
Heat a large skillet over medium-high heat. Add a drizzle of olive oil. Sear the cod for 2 minutes per side until lightly golden. Remove the fish and set aside (it will finish cooking in the sauce).
In the same skillet, heat 2 tablespoons olive oil. Add the onion and cook for 3–4 minutes, until softened. Stir in the garlic and cook for 30 seconds. Add the diced tomatoes, tomato sauce, white wine (or broth), tomato paste, oregano, basil, red pepper flakes (if using), salt, and black pepper. Simmer for 8–10 minutes, stirring occasionally, until slightly thickened. Stir in the olives, capers, basil, parsley, lemon zest, and lemon juice.
Nestle the cod fillets into the sauce. Cover and simmer over medium-low heat for 5–7 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Garnish with fresh basil, parsley, and lemon wedges before serving.
Notes
For a spicier dish, add more crushed red pepper flakes.
Serve with crusty bread or over rice for a complete meal.
Leftovers can be stored in the refrigerator for up to 2 days.