Baked Cod with Mediterranean Tomato Sauce

Ingredients
    Baked Cod with Mediterranean Tomato Sauce Ingredients
  • 4 pieces Cod fillets (Fresh or thawed if frozen)
  • 2 tablespoons Olive oil (Extra virgin preferred)
  • 1 can Diced tomatoes (Fire-roasted for extra flavor)
  • 1 onion Onion (Chopped)
  • 3 cloves Garlic (Minced)
  • 1 teaspoon Dried oregano (Or use fresh if available)
  • 1 teaspoon Dried basil (Adjust to taste)
  • to taste - Salt and pepper (For seasoning)
Instructions
    Baked Cod with Mediterranean Tomato Sauce Instructions
  1. 1
    Prepare the Cod FilletsPreheat the oven to 375°F (190°C). Place the cod fillets in a baking dish and season them with salt, pepper, and a drizzle of olive oil.
    Make sure the cod fillets are dry before seasoning to ensure they get a nice sear.
  2. 2
    Make the Mediterranean Tomato SauceIn a saucepan, heat some olive oil over medium heat. Add chopped garlic, diced tomatoes, olives, capers, and a pinch of red pepper flakes. Cook for 5-7 minutes until the tomatoes break down and the sauce thickens.
    You can adjust the spiciness by adding more or less red pepper flakes.
  3. 3
    Combine the Cod and SaucePour the Mediterranean tomato sauce over the seasoned cod fillets in the baking dish. Cover the dish with foil and bake in the preheated oven for 15-20 minutes, or until the cod is cooked through.
    Check the cod for doneness by gently flaking it with a fork; it should be opaque and flake easily.
  4. 4
    Serve and EnjoyGarnish the baked cod with fresh parsley and a squeeze of lemon juice. Serve hot with your favorite side dishes like couscous, quinoa, or a simple salad.
    The lemon juice adds a nice brightness to the dish; feel free to adjust to your taste preferences.

Nutrition Facts

Servings 4

Serving Size 1

Amount Per Serving
Calories 240kcal
% Daily Value *
Total Fat 9g14%
Saturated Fat 1.5g8%
Cholesterol 55mg19%
Sodium 310mg13%
Potassium 720mg21%
Total Carbohydrate 8g3%
Dietary Fiber 2g8%
Sugars 4g
Protein 30g60%
Manganese 42 mg
Net Carb 6g

* Percent Daily Values are based on a 2,000-calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note
  • For a richer flavor, use fresh tomatoes instead of canned ones.
  • Adjust the amount of red pepper flakes based on your spice preference.
  • Garnish with fresh basil or parsley for a burst of freshness.
  • Serve the baked cod with a side of couscous or crusty bread to soak up the delicious sauce.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently to prevent the fish from drying out.
Read it online: https://simplydeliciousbites.com/recipe/baked-cod-with-mediterranean-tomato-sauce/

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