![- 4 cod fillets (about 6 oz each) - 2 tablespoons olive oil - 1 small onion, finely chopped - 3 cloves garlic, minced - 1 can (14 oz) diced tomatoes (no salt added) - 1/2 teaspoon red pepper flakes - 1 teaspoon dried oregano - 1 teaspoon dried basil - Salt and pepper to taste - 1/4 cup fresh basil leaves, chopped - Juice of 1 lemon - Optional: Lemon wedges for serving The ingredients for Mediterranean Cod with Tomato Basil Sauce are simple yet flavorful. Each item plays a role in making the dish bright and tasty. The cod fillets serve as the main protein, offering a mild flavor that absorbs the sauce well. I always choose fresh cod when possible for the best texture. Olive oil adds richness and helps with cooking. The onion and garlic create a base for the sauce, giving it depth. Diced tomatoes bring acidity and sweetness, while red pepper flakes add a hint of heat. Using dried oregano and basil enhances the Mediterranean feel of the dish. Fresh basil at the end adds a pop of color and taste. Lastly, the lemon juice brightens the dish, making every bite refreshing. Each serving has about 250 calories. You’ll find around 30 grams of protein, 10 grams of fat, and 10 grams of carbs. Eating cod provides omega-3 fatty acids, which are good for your heart. Tomatoes are full of antioxidants and vitamins. Olive oil has healthy fats that help with inflammation. Cooking with these ingredients gives you a meal that’s both healthy and satisfying. For the full recipe, check out Mediterranean Cod Delight. 1. Preheat the oven and prepare the skillet: Start by preheating your oven to 400°F (200°C). This way, the cod will cook evenly. While the oven heats, grab a large oven-safe skillet. This will hold all your tasty ingredients. 2. Sauté onions and garlic: Pour 2 tablespoons of olive oil into the skillet. Heat it over medium heat. Add 1 small onion, finely chopped. Cook for about 5 minutes until it becomes soft and clear. Then, add 3 cloves of minced garlic. Stir for 1-2 minutes until you smell that delicious garlic aroma. 1. Adding the tomatoes and herbs: Now, it's time to add flavor! Stir in 1 can (14 oz) of diced tomatoes, 1/2 teaspoon of red pepper flakes, 1 teaspoon of dried oregano, and 1 teaspoon of dried basil. Don’t forget a pinch of salt and pepper. Bring this mix to a gentle simmer. Let it cook for about 10 minutes. This helps all the flavors blend well. 2. Baking the cod fillets: Take 4 cod fillets and gently place them into the skillet. Make sure they sit in the sauce. Drizzle the juice of 1 lemon over the fish. This adds a nice zesty flavor. Now, transfer the skillet to the oven. Bake for 15-20 minutes. The fish is ready when it turns opaque and flakes easily with a fork. - Plating and serving suggestions: Carefully remove the skillet from the oven. Sprinkle 1/4 cup of fresh, chopped basil on top. Serve the cod fillets in deep bowls. Spoon the rich tomato basil sauce over them. Add lemon wedges on the side for a bright touch. Enjoy your Mediterranean Cod with Tomato Basil Sauce Delight! For the complete recipe, refer to the Full Recipe. To ensure your cod is perfectly cooked, focus on timing. Bake the fillets for 15-20 minutes. The fish should turn opaque and flake easily when done. Use a fork to check if it’s ready. The center should feel hot, not cold. For flavor enhancement, consider adding a splash of white wine to the sauce. This adds depth to the dish. You can also mix in some olives for a briny touch. Fresh herbs can boost flavor as well. Experiment with different combinations to find your favorite. If you need alternatives for fresh and dried herbs, try using Italian seasoning. It blends well in this dish. For dried basil, you can swap in fresh basil if you have it, but use more of it. For low-sodium tomatoes, look for brands that say "no salt added." You can also use fresh tomatoes. Just peel and chop them before adding to the pan. For creative plating, serve the cod fillets in deep bowls. Spoon the tomato basil sauce over the top for a colorful look. This makes the dish feel special. Garnish with fresh basil and lemon wedges. The fresh herbs add vibrant color and flavor. Lemon wedges give a fresh finish when squeezed over the fish. This adds a bright touch to your meal. For the full recipe, check out the details above. Enjoy your Mediterranean Cod with Tomato Basil Sauce! {{image_2}} You can switch the cod for other fish like tilapia or halibut. These fish also cook well in the tomato sauce. If you love seafood, try shrimp or scallops. Both add a sweet flavor and cook quickly. Adding vegetables is a great way to boost nutrition. You can toss in spinach, zucchini, or bell peppers. These veggies blend well with the sauce and enhance the dish's color. Adjusting spice levels lets you make this dish your own. If you like heat, add more red pepper flakes. For a milder dish, reduce or skip them. This way, everyone can enjoy the meal. Infusing other flavors is easy, too. Chopped olives or capers can add a salty kick. You could also use lemon zest for a bright, fresh taste. Each of these changes can create a new twist on the classic recipe. For sides, garlic bread or a fresh salad works well. The bread soaks up the tasty sauce, while a salad adds crunch. You can also serve it with rice or couscous for a hearty meal. When it comes to wine, a crisp white like Sauvignon Blanc is perfect. Its acidity pairs well with the fish and sauce. Enjoying your Mediterranean cod with a good drink makes the meal even better. For the complete recipe, check out the Full Recipe section. To store leftovers, let the cod cool down first. Then, place the cod and sauce in an airtight container. This keeps the flavors fresh and prevents drying. You can store it in the fridge for up to three days. Make sure to cover it well to avoid any odor transfer. If you want to freeze the dish, follow these steps: - Let the cod and sauce cool completely. - Portion them into freezer-safe bags or containers. - Remove as much air as possible before sealing. You can freeze it for up to three months. When ready to eat, thaw it overnight in the fridge. Reheat it gently on the stove or in the microwave. This helps keep the fish tender and the sauce flavorful. Look for signs of spoilage before eating. If the cod smells off or looks discolored, it’s best to throw it away. Additionally, if the sauce separates or becomes watery, it may not taste good. Always trust your senses; if it seems wrong, don’t eat it. For more details on how to make this dish, check out the Full Recipe. How long to cook cod fillets? Bake cod fillets for 15 to 20 minutes at 400°F. The fish cooks fast. It should be opaque and flake easily. Can this recipe be doubled? Yes, you can double this recipe. Just use a larger skillet or two skillets. Adjust the cooking time as needed. What to serve with Mediterranean Cod? Serve Mediterranean cod with rice, couscous, or a fresh salad. You may also enjoy crusty bread to soak up the sauce. Can I make this dish in advance? You can prep the sauce in advance. Store it in the fridge for up to two days. Add the cod before baking for the best flavor. What is the best type of cod to use? I recommend using Atlantic or Pacific cod. Both types have a mild flavor and firm texture. Look for fresh fillets if possible. When cooking cod, I often check for doneness with a fork. It should easily flake apart. If you want more spice, add more red pepper flakes. My friends love this dish with a squeeze of extra lemon on top. Enjoy cooking this Mediterranean cod with tomato basil sauce! For the complete recipe, check out the [Full Recipe]. This blog post covered a delicious Mediterranean cod recipe that anyone can make easily. We explored the key ingredients, step-by-step instructions, useful tips, and even variations to suit your taste. Remember, cooking is about experimenting and having fun. Don’t be afraid to try new flavors or mix things up! Enjoy your meal, and I hope you share your cooking journey with others. Trust me; you will impress your friends and family with this healthy dish!](https://lisadishes.com/wp-content/uploads/2025/04/a5f9f64e-c469-4e47-a4c5-1256dff4689e-250x250.webp)
Mediterranean Cod with Tomato Basil Sauce
Discover the vibrant flavors of Mediterranean cooking with this easy Mediterranean Cod with Tomato Basil Sauce recipe. Packed with fresh ingredients and healthy goodness, this dish is perfect for impressing your family at dinner. You'll learn how to create a savory tomato-basil sauce that beautifully complements tender cod fillets. Click through to explore the full recipe and start your culinary adventure today!