Mediterranean Cod with Tomato Basil Sauce: A Taste of the Coast in Every Bite
By Jason Griffith
Imagine tender, flaky cod simmering in a vibrant, zesty tomato sauce bursting with fresh basil, briny olives, and aromatic garlic. This Mediterranean Cod with Tomato Basil Sauce is a truly effortless and incredibly flavorful dish that brings the sunny flavors of the Mediterranean right to your dinner table. It’s a healthy, quick, and satisfying meal that feels gourmet but comes together in just one pan, making it perfect for any weeknight or a special occasion.
Why I Love This Recipe
I’m a huge fan of dishes that are both incredibly healthy and bursting with flavor, and this Mediterranean Cod absolutely nails it. What I love most is how the delicate cod absorbs all the rich, bright flavors of the tomato-basil sauce, creating a harmonious and comforting meal. The addition of Kalamata olives and capers adds that wonderful salty, briny punch that’s so characteristic of Mediterranean cuisine. It’s truly a one-pan wonder that delivers big on taste with minimal fuss, proving that healthy eating can be incredibly delicious and easy!
Ingredients:
- 4 cod fillets (about 6 oz each), fresh or thawed
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes, undrained
- ½ cup cherry tomatoes, halved
- ½ teaspoon red pepper flakes (optional)
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- ¼ cup fresh basil, chopped
- ¼ cup sliced Kalamata olives
- 2 tablespoons capers (optional)
- Salt and black pepper, to taste
- Juice of ½ lemon
Swaps and Notes
- Cod Fillets: You can use fresh or frozen (and thawed) cod fillets. Other firm white fish like halibut, snapper, or even tilapia can be substituted, though cooking times may vary slightly.
- Tomatoes: Canned diced tomatoes form the base, but you can also use a 14.5 oz can of crushed tomatoes for a smoother sauce. The cherry tomatoes add a fresh burst of sweetness and texture.
- Red Pepper Flakes: Adjust the amount of red pepper flakes to your preferred level of heat. Omit entirely for a milder dish.
- Dried Herbs: The combination of dried oregano and thyme is classic. You can also add a pinch of dried rosemaryor marjoram.
- Fresh Basil: Fresh basil is crucial for this recipe’s vibrant flavor. Don’t substitute with dried basil for the finishing touch.
- Olives & Capers: Both are optional but highly recommended for their briny, salty punch, which is characteristic of Mediterranean flavors. You can adjust the quantity to your taste.
- Lemon Juice: Fresh lemon juice brightens all the flavors at the end.
- Serving Suggestions: While recommended with rice or quinoa, you can also serve it with zucchini noodles for a low-carb option or a side of roasted vegetables.
Directions:
1. Prepare the Sauce: Heat the 2 tablespoons of olive oil in a large skillet (one with a lid) over medium heat. Add the finely chopped onion and sauté for about 3 minutes until it softens and becomes translucent. Stir in the 3 minced garlic cloves and cook for an additional 30 seconds until fragrant. Be careful not to let the garlic burn. Now, stir in the 1 can diced tomatoes (undrained), ½ cup halved cherry tomatoes, ½ teaspoon red pepper flakes (if using), ½ teaspoon dried oregano, and ½ teaspoon dried thyme. Bring the sauce to a gentle simmer, then lower the heat and let it simmer for about 5 minutes to allow the flavors to meld.
2. Cook the Cod: While the sauce is simmering, pat the cod fillets dry with paper towels and season them generously on both sides with salt and black pepper. Carefully nestle the seasoned cod fillets directly into the simmering tomato sauce in the skillet. Ensure they are partially submerged in the sauce. Cover the skillet with a lid and let the fish simmer gently in the sauce for 8 to 10 minutes, or until the cod flakes easily with a fork and is opaque throughout. Cooking time will vary slightly depending on the thickness of your fillets.
3. Add the Finishing Touches: Once the cod is cooked, remove the lid. Stir in the ¼ cup fresh chopped basil, ¼ cup sliced Kalamata olives, and 2 tablespoons capers (if using). Squeeze the juice of ½ lemon over the sauce. Stir gently, being careful not to break up the fish, and let it cook for just 1-2 more minutes to warm through the new additions and let their flavors infuse.
4. Serve: Serve the Mediterranean Cod with Tomato Basil Sauce immediately. It’s delicious served over fluffy rice, protein-rich quinoa, or with warm, crusty bread for soaking up every last bit of that incredible sauce. Enjoy your delicious, healthy meal!
Tips for Success
- Fresh Ingredients Shine: The quality of your fresh basil, garlic, and cod will truly make this dish sing.
- Don’t Overcook Cod: Cod cooks quickly. Cook until it just flakes easily to keep it moist and tender.
- Season in Layers: Seasoning the fish and the sauce ensures a well-balanced flavor throughout.
- One-Pan Convenience: This recipe is designed for one pan, which means less cleanup!
- Adjust Spice: Tailor the red pepper flakes to your heat preference.
- Taste and Adjust: Always taste the sauce at the end and adjust salt, pepper, or lemon juice as needed.
Serving Suggestions and Pairings
This Mediterranean Cod is a fantastic, complete meal on its own, but it pairs beautifully with simple sides that complement its fresh flavors.
- Grain Companions: Fluffy rice, light couscous, or nutrient-rich quinoa are perfect for soaking up the sauce.
- Vegetable Sides: A simple side of steamed green beans, roasted asparagus, or a light green salad with a lemon vinaigrette.
- Crusty Bread: Essential for dipping and savoring the flavorful sauce.
- Wine Pairing: A crisp, dry Sauvignon Blanc, a light Pinot Grigio, or a dry Rosé would be excellent choices to complement the fish and Mediterranean flavors.
- For other flavorful and comforting main dishes, especially those with a Southern or one-pan flair, explore these Chefmaniac.com favorites:
- This Tomato Skillet with Okra and Sausage Is My Favorite Quick Dinner Packed with Southern Flavor
- This Cajun Chicken Sausage Gumbo Is My Favorite Bowl of Southern Comfort
- Shrimp, Corn, Potatoes, and Smoked Sausage Foil Pack
- Spicy Jalapeño Pineapple Relish Is the Perfect Blend of Heat and Sweetness (for an extra kick on the side!)
- Grilled Halloumi and Tomato Salad for Summer Bliss (for a fresh starter).
Storage and Leftover Tips
While best enjoyed fresh, leftovers of this Mediterranean Cod can be stored and reheated.
- Refrigeration: Store any leftover cod and sauce in an airtight container in the refrigerator for up to 1-2 days. The texture of the fish may change slightly upon reheating.
- Reheating: Reheat gently on the stovetop over low heat until warmed through. You may need to add a tiny splash of water or broth if the sauce has thickened too much. Be careful not to overcook the fish when reheating. Microwaving is also an option, but it can sometimes make fish rubbery.
- Freezing: Freezing this dish is not recommended, as cooked fish can become dry and fibrous, and the sauce texture may suffer upon thawing.
Final Thoughts
This Mediterranean Cod with Tomato Basil Sauce is a delicious testament to how simple ingredients can create a truly memorable and healthy meal. It’s a vibrant, one-pan wonder that’s quick enough for busy weeknights yet elegant enough for entertaining. Get ready to enjoy the fresh, zesty flavors of the Mediterranean in every tender, flaky bite!
What’s your favorite way to cook white fish, or do you have a go-to Mediterranean-inspired recipe? Share your ideas and tips in the comments below, and don’t forget to follow Chefmaniac for more exciting and delicious recipes!
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