Description
Cod Fish in Tomato Sauce is a delightful, nutritious dish that beautifully marries the tender flakes of cod with a rich and flavorful tomato sauce. This recipe is perfect for busy weeknights or special occasions, requiring minimal prep time while delivering a comforting meal that everyone will love. Simply sauté fresh onions and garlic, combine them with high-quality diced tomatoes, and let the flavors meld together as the cod cooks to perfection. Serve this dish over a bed of rice or pasta for an easy, satisfying dinner that’s both healthy and delicious.
Ingredients
- 4 cod fillets
- 1 can (14.5 oz) diced tomatoes
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Prepare ingredients: Chop the onion and mince the garlic.
- Sauté onion and garlic: Heat olive oil in a skillet over medium heat, add onion, and sauté until translucent (about 5 minutes). Stir in garlic for another minute.
- Add tomatoes: Pour in diced tomatoes with their juice and let simmer for about 10 minutes.
- Season the sauce: Add oregano, salt, and pepper; simmer for an additional 5 minutes.
- Cook cod fillets: Gently place cod fillets in the skillet, cover, and cook on low heat until fish flakes easily with a fork (8-10 minutes).
- Serve: Spoon portions onto plates with sauce; enjoy with rice or pasta.
Notes
For added vegetables, consider incorporating bell peppers or zucchini into the sauce.
To enhance flavor, try adding olives or capers to the tomato mixture.
Nutrition
- Serving Size: 1 fillet with sauce (approx. 150g)
- Calories: 280
- Sugar: 6g
- Sodium: 350mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 26g
- Fiber: 4g
- Protein: 25g
- Cholesterol: 70mg
Keywords: For added nutrition and color, incorporate vegetables like bell peppers or zucchini into the sauce. Enhance flavor by adding olives or capers to the tomato mixture.