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Mediterranean Cod in Tomato Basil Sauce

Savory Mediterranean Cod in Tomato Basil Sauce for Quick Nights

This Mediterranean Cod in Tomato Basil Sauce is quick to prepare and delights with every bite, perfect for busy nights.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod
  • 4 fillets Cod Mild and flaky fish, ideal for soaking up the sauce.
For the Sauce
  • 1 can Diced Tomatoes Canned or fresh in peak season.
  • 2 tablespoons Olive Oil Can substitute with any cooking oil.
  • 3 cloves Garlic Fresh or minced for convenience.
  • 1 teaspoon Dried Oregano Fresh can be used, adjust to taste.
  • 1/2 teaspoon Red Pepper Flakes Adjust or omit based on spice preference.
  • to taste Salt Adjust according to personal taste.
  • to taste Pepper Adjust according to personal taste.
  • 1/4 cup Fresh Basil Leaves For garnish, enhances presentation and flavor.

Equipment

  • Skillet

Method
 

Step-by-Step Instructions
  1. Rinse the cod fillets under cold water and pat them dry. Season with salt and pepper.
  2. Heat olive oil in a skillet over medium heat and sauté minced garlic until fragrant and lightly golden.
  3. Add canned diced tomatoes, oregano, and red pepper flakes. Simmer the mixture for 5 minutes.
  4. Place the cod fillets into the sauce, spoon some sauce over them, and cover with a lid. Cook for 10-12 minutes until opaque.
  5. Remove from heat and garnish with fresh basil leaves before serving.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 10gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 3gSugar: 4gVitamin A: 500IUVitamin C: 15mgCalcium: 50mgIron: 1.5mg

Notes

This dish is quick, tasty, and nutritious, perfect for weeknights and family gatherings.

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