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Mediterranean Cod in Tomato Basil Sauce

Mediterranean Cod in Tomato Basil Sauce: Quick and Delicious

Mediterranean Cod in Tomato Basil Sauce is a quick, healthy dish that transforms any weeknight dinner into a flavorful escape.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 280
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 cups Canned Diced Tomatoes or substitute with fresh tomatoes when in season
  • 2 tablespoons Olive Oil for sautéing garlic
  • 3 cloves Garlic minced
  • 1 teaspoon Dried Oregano
  • 1 teaspoon Red Pepper Flakes adjust to spice preference
  • Salt and Pepper to taste
For the Cod
  • 4 6-ounce Cod Fillets mild protein
For Garnishing
  • Fresh Basil Leaves for garnish

Equipment

  • Large skillet

Method
 

Step-by-Step Instructions
  1. Rinse the cod fillets under cold running water and pat dry. Season with salt and pepper.
  2. Heat olive oil in a large skillet and sauté the minced garlic until fragrant.
  3. Stir in canned diced tomatoes, dried oregano, and red pepper flakes. Let simmer for about 5 minutes.
  4. Place seasoned cod fillets into the skillet. Spoon sauce over them, cover, and simmer for 10-12 minutes.
  5. Once cooked, garnish with fresh basil leaves and serve immediately.

Nutrition

Serving: 1filletCalories: 280kcalCarbohydrates: 12gProtein: 24gFat: 14gSaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 300mgPotassium: 700mgFiber: 3gSugar: 5gVitamin A: 800IUVitamin C: 10mgCalcium: 50mgIron: 2mg

Notes

Serve with quinoa or crusty bread to soak up sauce. Store leftovers in an airtight container for 2-3 days.

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