Ingredients:

• 4 cod fillets – Fresh or thawed if using frozen fillets.
• 2 tablespoons olive oil – Extra virgin olive oil adds a rich Mediterranean flavor.
• 1 onion, chopped – Adds sweetness and depth to the sauce.
• 2 cloves of garlic, minced – Provides a savory aroma and taste.
• 400 grams canned crushed tomatoes – Canned tomatoes are perfect for a rich, hearty sauce.
• Fresh basil leaves, chopped – Adds a fragrant, herbal touch.
• Salt and pepper – To taste for seasoning.

Step-by-Step Instructions:

1. Prepare the Ingredients: Start by chopping the onion finely and mincing the garlic. Set these aside for easy access. Also, pat the cod fillets dry with a paper towel and lightly season them with a sprinkle of salt and pepper.
2. Heat the Olive Oil: In a large skillet or pan, heat 2 tablespoons of olive oil over medium heat. Once hot, add the chopped onion and sauté for about 3-4 minutes or until it becomes soft and translucent.
3. Add the Garlic: Add the minced garlic to the pan with the onion, stirring frequently for another 1-2 minutes until the garlic releases its aroma. Be careful not to let it brown, as garlic can quickly turn bitter.
4. Add the Tomatoes: Pour the canned crushed tomatoes into the skillet with the onion and garlic mixture. Stir well to combine and let the sauce simmer on medium-low heat for about 10 minutes. This will allow the flavors to meld together.
5. Season with Salt, Pepper, and Basil: Add salt and pepper to taste and stir in the chopped basil leaves. Save some basil for garnish if desired. Let the sauce continue to simmer on low heat while preparing the cod.
6. Add the Cod Fillets: Carefully place the seasoned cod fillets in the skillet, making sure each piece is nestled into the tomato sauce. Spoon some of the sauce over the fillets to coat them. Cover the skillet with a lid and cook for 8-10 minutes, or until the cod is cooked through and flakes easily with a fork. Be careful not to overcook the fish as it can become tough.
7. Serve: Once the cod is done, remove the skillet from the heat. Garnish with more fresh basil if desired, and serve hot. This dish pairs wonderfully with steamed vegetables, crusty bread, or over a bed of rice or pasta.

Nutritional Information (Per Serving):

• Calories: Approximately 250-300 calories
• Protein: 30 grams
• Fat: 8 grams (majorly from olive oil, which is rich in healthy monounsaturated fats)
• Carbohydrates: 12 grams (mainly from tomatoes and onions)
• Fiber: 3 grams
• Omega-3 Fatty Acids: High (from the cod fish)
• Vitamins & Minerals: Rich in vitamin C, vitamin A, potassium, and iron

Frequently Asked Questions (FAQs):

Q: Can I use other types of fish for this recipe?
A: Yes, this recipe is versatile, and you can substitute cod with other white fish like haddock, halibut, or tilapia. Adjust the cooking time slightly based on the thickness of the fish.

Q: Is it okay to use fresh tomatoes instead of canned tomatoes?
A: Fresh tomatoes can be used if you prefer, but they may need to cook longer to break down into a sauce. Blanch and peel the tomatoes for a smoother texture if using fresh ones.

Q: Can I make this dish in advance?
A: Yes, you can prepare the tomato basil sauce in advance. When ready to serve, simply reheat the sauce, add the cod, and cook until the fish is done.

Cooking Tips:

1. Selecting Fresh Cod: Look for firm, moist cod fillets with a clean, fresh scent. Avoid any fillets that smell overly fishy or have a slimy texture.
2. Avoid Overcooking: Cod is a delicate fish, and overcooking it can cause it to dry out. The fish should flake easily when done but remain moist and tender. It usually takes around 8-10 minutes to cook depending on the thickness.
3. Add Depth to the Sauce: For a richer sauce, you can add a splash of white wine or a teaspoon of balsamic vinegar. Both ingredients will enhance the flavor without overpowering the dish.
4. Experiment with Herbs: While basil adds a classic Mediterranean touch, you can add other herbs like thyme, oregano, or parsley to the sauce for extra flavor. Be sure to use fresh herbs for a more vibrant taste.
5. Use a Non-Stick Pan: Cod can be a delicate fish that breaks easily, so using a non-stick skillet will make it easier to handle and prevent sticking.

Storage Tips:

1. Refrigerating: Allow the dish to cool to room temperature before transferring it to an airtight container. Store in the refrigerator for up to 2-3 days.
2. Freezing: While the tomato sauce can be frozen separately, freezing cod may cause it to become mushy upon thawing. For best results, store any leftover sauce in the freezer, and prepare fresh cod when you’re ready to eat.
3. Reheating: Gently reheat leftovers on the stovetop over low heat. If reheating the sauce alone, add a splash of water or broth to thin it slightly.

Conclusion:

This Mediterranean Cod in Tomato Basil Sauce recipe is an easy, wholesome meal that brings the vibrant flavors of the Mediterranean to your table. With just a few simple ingredients, you can create a dish that is not only delicious but also packed with nutrients essential for a balanced diet. Cod provides high-quality protein and omega-3 fatty acids, while tomatoes and basil add antioxidants and vitamins.

This dish is perfect for both busy weeknights and special occasions. Serve it with sides of your choice to make it a complete meal, or enjoy it as is for a lighter, carb-friendly option. Simple to make, satisfying to eat, and filled with flavor, this Mediterranean cod recipe will become a family favorite that you can return to time and time again.

So gather your ingredients, bring out your skillet, and in under 30 minutes, you’ll have a Mediterranean masterpiece ready to enjoy!