Mediterranean Cod with Tomato Basil Sauce

Mediterranean cuisine is celebrated not only for its vibrant flavors but also for its health benefits. Rich in fresh vegetables, fruits, whole grains, and healthy fats, this culinary tradition has been embraced by many as a pathway to better health and wellness. The Mediterranean Diet is associated with lower risks of heart disease, improved brain function, and enhanced longevity. At the heart of this diet are simple, wholesome ingredients that come together to create meals bursting with flavor and nutrition.

Discover the vibrant flavors of the Mediterranean with this delicious Mediterranean Cod with Tomato Basil Sauce. This healthy dish combines tender cod fillets with a rich sauce made from fresh tomatoes, basil, and garlic, delivering both taste and nutrition. Ready in under 30 minutes, it's perfect for quick weeknight dinners or special gatherings. Learn about the key ingredients that enrich this recipe and explore tips for customization and serving for a beautiful presentation. Enjoy a meal that's not only satisfying but also promotes health and well-being!

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Ingredients

4 cod fillets (about 6 oz each, skinless)

1 tablespoon olive oil

4 cloves garlic, minced

1 can (14 oz) diced tomatoes (preferably fire-roasted)

1 teaspoon dried oregano

½ teaspoon red pepper flakes (adjust to taste)

1 tablespoon balsamic vinegar

Salt and pepper to taste

1 cup fresh basil leaves, chopped (reserve some for garnish)

Zest of 1 lemon

Juice of 1 lemon

½ cup Kalamata olives, pitted and halved (optional)

Cooked couscous or quinoa for serving

Instructions

Prepare the Cod: Pat the cod fillets dry with a paper towel. Season both sides with salt and pepper.

Make the Tomato Basil Sauce:

- In a large skillet, heat the olive oil over medium heat.

- Add the minced garlic and sauté for about 30 seconds until fragrant but not browned.

- Pour in the diced tomatoes (with their juices) and stir in the oregano, red pepper flakes, and balsamic vinegar. Let the mixture simmer for about 5 minutes.

Add Basil and Flavors:

- Stir in the chopped basil, lemon zest, and lemon juice. If using, add the Kalamata olives for a briny flavor. Allow to simmer for another 2-3 minutes, stirring occasionally.

Cook the Cod:

- Gently nestle the cod fillets into the sauce, spooning some of the tomato mixture over the top.

- Cover the skillet and reduce heat to low, allowing the cod to cook for about 8-10 minutes or until it flakes easily with a fork.

Serve:

- On a plate, serve a scoop of couscous or quinoa topped with a cod fillet and a generous amount of the tomato basil sauce.

- Garnish with extra fresh basil.

Enjoy: Serve warm and enjoy the vibrant flavors of the Mediterranean!

Prep Time: 10 minutes | Total Time: 30 minutes | Servings: 4