Mediterranean Cod With Tomatoes & Basil: Easy Healthy Seafood Dinner

Mediterranean Cod With Tomatoes & Basil: Easy Healthy Seafood Dinner

Carrie R Smith
Carrie R Smith

 Thirty minutes, one skillet, and a handful of fresh ingredients—that’s all it takes to turn ordinary cod into a bright Mediterranean-inspired dinner! With flaky white fish, juicy tomatoes, fragrant garlic, fresh basil, and a squeeze of lemon, this easy recipe brings plenty of flavor to the table without creating a mountain of dishes afterward.

Mediterranean Cod With Tomatoes & Basil: Easy Healthy Seafood Dinner
This Mediterranean cod in tomato basil sauce is exactly the kind of meal that makes busy weeknights easier. The fish cooks quickly in a light, savory tomato sauce, staying tender and flaky while soaking up all those fresh Mediterranean flavors. It’s protein-rich, refreshing, and simple enough for a family dinner, yet special enough to serve when guests are coming over.

Love the idea of Baked Cod With Tomatoes And Basil? This skillet version offers that same delicious combination of delicate fish, juicy tomatoes, and aromatic basil with minimal cooking time. And while a Tuna Fish Dinner can certainly be convenient, cod brings a mild flavor and tender texture that pairs beautifully with the bright sauce.

Looking for Healthy Dinner Ideas With Vegetables? Add a crisp salad, roasted vegetables, or your favorite grain to create a colorful and satisfying plate. This recipe is also one of those versatile Seafood Dish Ideas that fits beautifully into a collection of Healthy Dinner Options Clean Eating.

The possibilities don’t stop there. Whether you're collecting Dietary Recipes, planning a simple Side Dish For Cod Fish, or searching for flavorful Dinners With Fish, this recipe deserves a spot on your menu. The combination of tomatoes, basil, garlic, and lemon makes this Tomato Cod wonderfully fresh without relying on a heavy sauce.

Serve it over fluffy rice, alongside roasted vegetables, or with a crisp green salad. However you plate it, this easy Mediterranean cod is proof that a wholesome dinner can be fast, flavorful, and genuinely exciting.

Mediterranean Cod With Tomatoes & Basil: Easy Healthy Seafood Dinner

Mediterranean Cod With Tomatoes & Basil: Easy Healthy Seafood Dinner
Tender cod fillets cooked in a savory tomato sauce with garlic, oregano, red pepper flakes, and fresh basil.

★★★★★ 4.8 from 16 ratings
Prep Time 5 minutes
Cook Time 16 minutes
Total Time 21 minutes
Servings 4 servings

Ingredients

  • 4 cod fillets, 6 ounces each
  • 2 cups canned diced tomatoes
  • 2 tablespoons olive oil
  • 3 garlic cloves, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon red pepper flakes, optional
  • Salt and pepper, to taste
  • Fresh basil leaves, for garnish

Instructions

Warm the oil

Place a large skillet over medium heat and pour in the olive oil. Let it heat gently before adding the garlic.

Sauté the garlic

Add the minced garlic to the warm oil and cook for approximately 1 minute. Stir occasionally until the garlic becomes fragrant, being careful not to let it burn.

Prepare the tomato sauce

Add the canned diced tomatoes to the skillet along with the dried oregano and optional red pepper flakes. Stir everything together until well combined.

Let the sauce simmer

Allow the tomato mixture to cook uncovered for about 5 minutes. The sauce should begin to reduce and become slightly thicker as it simmers.

Season the cod

While the sauce is cooking, season each cod fillet on both sides with salt and pepper.

Cook the fish

Carefully arrange the seasoned cod fillets in the tomato sauce. Cover the skillet and let the fish cook for 7–10 minutes. The cod is done when it becomes opaque throughout and flakes easily when gently tested with a fork.

Finish and serve

Remove the lid and generously scatter fresh basil leaves over the cooked cod. Serve the dish immediately while the fish and tomato sauce are warm.

Notes

Cod can be replaced with another firm white fish, such as haddock or halibut, if desired. For a brighter, fresher tomato flavor, swap the canned tomatoes for 2 cups of halved grape tomatoes. Kalamata olives or capers can also be added to bring an extra savory, salty element to the sauce.

Nutrition Information

Serving Size: 1 fillet with sauce

  • Calories: 220
  • Sugar: 4g
  • Sodium: 350mg
  • Fat: 8g
  • Saturated Fat: 1.5g
  • Carbohydrates: 9g
  • Fiber: 2g
  • Protein: 28g
  • Cholesterol: 75mg
Post a Comment