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Mediterranean Cod in Tomato Basil Sauce

Mediterranean Cod in Tomato Basil Sauce for Quick Weeknight Bliss

Discover the Mediterranean Cod in Tomato Basil Sauce, a quick and healthy delight packed with flavor and perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod
  • 4 fillets Cod approximately 6 ounces each
For the Sauce
  • 1 can Canned Diced Tomatoes or fresh tomatoes when in season
  • 2 tablespoons Olive Oil for sautéing
  • 3 cloves Garlic minced
  • 1 teaspoon Dried Oregano
  • 1 pinch Red Pepper Flakes optional, adjust to taste
  • to taste Salt
  • to taste Pepper
For the Garnish
  • 1 bunch Fresh Basil Leaves for garnish

Equipment

  • large skillet

Method
 

Step-by-Step Instructions
  1. Prep the cod fillets by rinsing them under cold water, then pat them dry and season with salt and pepper.
  2. Heat olive oil in a large skillet over medium heat, then sauté minced garlic until fragrant.
  3. Add canned diced tomatoes, dried oregano, and red pepper flakes to the skillet and let simmer for 5 minutes.
  4. Nestle the seasoned cod fillets into the tomato sauce, cover, and simmer for 10-12 minutes until cooked through.
  5. Garnish with fresh basil leaves and serve hot with crusty bread or quinoa.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 2gSugar: 4gVitamin A: 10IUVitamin C: 15mgCalcium: 4mgIron: 5mg

Notes

This dish is family-friendly, customizable, and makes for a quick yet impressive dinner. Fresh ingredients enhance the flavor and presentation.

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