For a light, flavorful meal that’s both nourishing and easy to prepare, these Italian-Style Cod Fillets in Tomato Basil Sauce are a perfect choice. This dish features tender, flaky cod fillets simmered in a fragrant tomato basil sauce made from crushed tomatoes, garlic, and fresh basil. It’s a wholesome, low-calorie meal that pairs beautifully with sides like crusty bread, steamed rice, or a simple green salad. With just a few ingredients, this recipe delivers classic Italian flavors while keeping the focus on healthy, high-quality ingredients.

Full Recipe:

Ingredients

For the Cod Fillets in Tomato Basil Sauce:

• 4 cod fillets (about 1 lb)
• 2 tablespoons olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 400 g canned crushed tomatoes (about 14 oz)
• Fresh basil leaves, chopped (about ¼ cup)
• Salt and pepper, to taste

Step-by-Step Instructions

Step 1: Prepare the Cod Fillets

1. Rinse the cod fillets under cold water and pat them dry with paper towels. Season lightly with salt and pepper on both sides and set aside.

Step 2: Sauté the Aromatics

1. In a large skillet or pan, heat the olive oil over medium heat.
2. Add the chopped onion and cook for about 4-5 minutes, or until it becomes soft and translucent.
3. Add the minced garlic and cook for an additional 30 seconds to 1 minute until fragrant. Be careful not to burn the garlic, as it can turn bitter.

Step 3: Add Tomatoes and Basil

1. Pour in the canned crushed tomatoes and stir to combine with the onion and garlic.
2. Season with salt and pepper according to your taste.
3. Let the tomato mixture simmer for about 10-15 minutes on low heat, stirring occasionally, until it starts to thicken and the flavors meld together.

Step 4: Simmer the Cod Fillets

1. Carefully add the cod fillets into the pan, spooning some of the tomato sauce over the top to ensure they’re well-coated.
2. Cover the pan and let the cod cook for about 8-10 minutes, or until the fish flakes easily with a fork. Cooking time may vary depending on the thickness of the fillets.
3. Add the chopped fresh basil just before serving for a burst of flavor.

Step 5: Serve

1. Serve the cod fillets hot, with plenty of tomato basil sauce on top. Garnish with extra basil leaves if desired.
2. This dish is perfect with crusty bread, steamed rice, or a side of sautéed greens.

Nutrition Facts (Per Serving)

• Calories: Approximately 260 kcal
• Protein: 25 g
• Carbohydrates: 10 g
• Fat: 10 g
• Fiber: 2 g
• Sodium: 320 mg

Note: Nutritional values may vary based on specific brands and portion sizes.

Frequently Asked Questions (FAQs)

1. Can I use frozen cod fillets for this recipe?

• Yes, frozen cod fillets work well. Just make sure they’re fully thawed and patted dry before cooking to avoid excess water in the pan.

2. What other herbs can I use besides basil?

• Fresh oregano or parsley also pair wonderfully with tomatoes and cod. If you like a bit of heat, a pinch of red pepper flakes is a tasty addition.

3. Is there a substitute for canned crushed tomatoes?

• If you don’t have crushed tomatoes, you can use diced or whole canned tomatoes. Simply blend them slightly for a smoother texture or leave them chunky for a more rustic sauce.

4. How do I prevent cod from overcooking?

• Cod cooks quickly, so watch it closely. Once it turns opaque and flakes easily, it’s done. Overcooking can make the cod rubbery.

Tips for Making the Perfect Cod Fillets in Tomato Basil Sauce

1. Use Fresh Cod if Available: Fresh cod has a delicate, slightly sweet flavor that’s wonderful in this dish. However, high-quality frozen cod is also delicious and budget-friendly.
2. Don’t Overcook the Fish: Cod is done when it easily flakes apart with a fork. Cooking it too long can make it dry.
3. Enhance with Extra Flavor: Adding a splash of white wine to the tomato sauce before adding the fish brings depth to the dish. Lemon zest can also add a bright note.

Storage Tips

• Refrigerate: Store leftovers in an airtight container in the fridge for up to 2 days.
• Freezing: This dish can be frozen, although the texture of the cod may change slightly upon thawing. Freeze in an airtight container for up to 1 month.
• Reheating: Reheat on the stovetop over low heat until warmed through, adding a splash of water if the sauce has thickened.

Conclusion

Italian-Style Cod Fillets in Tomato Basil Sauce is a wholesome, delicious meal that combines tender, flaky cod with a rich, fragrant tomato basil sauce. This dish brings out the best of simple ingredients, making it both nutritious and satisfying. Perfect for busy weeknights or a weekend meal, this recipe is straightforward to prepare, yet elegant enough to impress. Pair it with a crusty loaf of bread or a simple salad for a complete Italian-inspired dinner. Enjoy the savory, heartwarming flavors of this easy cod recipe with friends and family!