Imagine the sun setting over a beautiful stretch of Mediterranean coastline, the tantalizing scent of fresh tomatoes, olives, and delicate cod wafting through balmy air. Can’t you almost taste it? Well, you won’t have to imagine too much longer; today, we are excited to share our recipe for Cod in Tomato and Olive Sauce, a brightly flavored fish dish that’ll take you on a culinary journey to those sun-drenched shores.
Ingredients List
The fresh, wholesome ingredients creating this heart-healthy wonder are as follow:
– 4 cod fillets, each about 6 ounces
– Salt and freshly ground black pepper, to taste
– 2 tablespoons of olive oil
– 1 small onion, finely chopped
– 2 garlic cloves, minced
– 1 can (14.5 ounces) of organic diced tomatoes
– 1/2 cup of pitted and sliced green olives
– 1/4 cup of fresh parsley, chopped
– 1/2 teaspoon of red pepper flakes, or to taste (optional)
– Zest of 1 lemon
Instructions
1. Season your cod fillets generously with salt and pepper. In a large skillet, heat the olive oil over medium-high heat. Once hot, add the cod fillets and cook until golden and just cooked through, about 4 minutes per side. Remove the cod from the skillet and set aside.
2. In the same skillet, add the onion and sauté until soft and golden, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
3. Add the diced tomatoes, olives, parsley, red pepper flakes, if using, and lemon zest to the skillet. Allow the sauce to simmer on low heat for about 10 minutes, or until it thickens slightly.
4. Return the cod to the skillet, nestling it into the tomato and olive sauce. Cover the skillet and let it simmer for another 5 minutes, or until the cod is fully cooked.
Cooking Time & Servings
It only takes about 30 minutes to prepare and cook this wonderful dish, making it a perfect go-to recipe for those busy weeknights. This recipe serves four.
Nutritional Information
Looking beyond the incredible taste, our Cod in Tomato and Olive Sauce is a nutritional powerhouse. Being high in protein and low in saturated fats, cod plays an integral role in promoting heart health while tasting delicious.
Here’s a simple break-up of the nutritional value per serving:
– Calories: 282
– Fat: 9g (Saturated Fat: 1g)
– Carbohydrates: 10g
– Protein: 39g
Tips and Tricks
For dietary variations, tofu or tempeh can be a good vegan substitute for cod. If you can’t find fresh parsley, dried parsley works well too, just use it sparingly as it has a more concentrated flavor.
To wrap it up, the flavors of this dish bring…
… a harmony of fresh, savory, and slightly tart notes that perfectly complements the white, flaky cod. We hope you’re feeling inspired to try this recipe and bring a taste of the Mediterranean into your kitchen. Feel free to share your creations with us on social media and let us know how it goes. We would be delighted to see your variation of our Cod in Tomato and Olive Sauce.
Frequently Asked Questions
– Can I use other types of fish? Yes! This recipe works well with other hearty white fish like halibut or hake.
– Do I have to use fresh tomatoes? You can also use canned tomatoes in a pinch if fresh ones are not available.
– Can I make this dish ahead of time? Yes, the sauce can be made ahead and reheated when ready to serve.
– What can I serve this cod dish with? It pairs wonderfully with crusty bread or over cooked quinoa for a wholesome meal.
– Is this recipe Gluten-Free? Yes, just make sure the canned tomatoes you’re using are gluten-free as well.
