Tender, flaky cod fillets are lightly seared until golden, then simmered in a bright Mediterranean tomato basil sauce with garlic, olives, lemon, and herbs. It’s an easy, flavorful dinner that’s ready in about 30 minutes!
Ingredients — 4 Servings
For the Cod
4 cod fillets, about 5–6 oz (140–170 g) each
1 tsp salt
½ tsp black pepper
½ tsp paprika
½ tsp dried oregano
2 tbsp olive oil
1 tbsp butter
3 cloves garlic, minced
Mediterranean Tomato Basil Sauce
1 tbsp olive oil
½ small yellow onion, finely diced
3 cloves garlic, minced
1 can (14 oz/400 g) diced tomatoes, with juices
2 tbsp tomato paste
½ cup low-sodium chicken or vegetable broth
½ tsp dried oregano
½ tsp dried basil
¼ tsp red pepper flakes, optional
½ cup Kalamata olives, halved
½ cup cherry tomatoes, halved
¼ tsp salt, or to taste
¼ tsp black pepper
1 tbsp fresh lemon juice
½ tsp lemon zest
¼ cup fresh basil leaves, chopped
2 tbsp fresh parsley, chopped
Optional Garnish
Extra fresh basil
Fresh parsley
Lemon wedges
Crumbled feta cheese
A drizzle of extra-virgin olive oil
Instructions
- Prepare the cod
Pat the cod fillets thoroughly dry with paper towels. This helps them develop a beautiful golden crust.
Season both sides with salt, black pepper, paprika, and oregano.
- Sear the cod
Heat 2 tablespoons olive oil in a large skillet over medium-high heat.
Once hot, carefully place the cod into the skillet.
Cook for approximately 3–4 minutes per side, depending on thickness, until golden on the outside. The fish does not need to be completely cooked through yet.
Transfer the cod to a plate.
- Build the sauce
Reduce the heat to medium and add 1 tablespoon olive oil to the same skillet.
Add the diced onion and cook for 2–3 minutes, until softened.
Add the minced garlic and cook for about 30 seconds, stirring constantly.
- Add the tomatoes
Stir in the diced tomatoes, tomato paste, broth, oregano, dried basil, red pepper flakes, salt, and black pepper.
Bring the sauce to a gentle simmer.
Cook uncovered for 7–10 minutes, stirring occasionally, until slightly thickened.
- Add the Mediterranean ingredients
Stir in the cherry tomatoes and Kalamata olives.
Simmer for another 2–3 minutes.
Add the lemon juice and lemon zest and stir well.
- Return the cod
Nestle the seared cod fillets gently into the tomato sauce.
Cover the skillet and cook over medium-low heat for approximately 4–6 minutes, or until the cod flakes easily with a fork and reaches 145°F (63°C) internally.
- Finish with herbs
Turn off the heat and sprinkle fresh basil and parsley over the fish.
Add a small pat of butter if desired for extra richness, then spoon some of the tomato sauce over each cod fillet.
- Serve
Serve immediately with lemon wedges and extra fresh basil.
The flavorful tomato sauce is delicious spooned over rice, quinoa, couscous, or cauliflower rice.
Serving Ideas
Pair this Mediterranean cod with:
Roasted potatoes
Brown rice
Quinoa
Couscous
Cauliflower rice
Crusty whole-grain bread
Greek salad
Roasted zucchini
Steamed green beans
Sautéed spinach
Tips for Perfect Cod
Dry the fish well before seasoning to prevent steaming.
Don’t move the cod around while it’s searing; let it develop a golden crust.
Use a large skillet so the fillets aren’t crowded.
If your cod fillets are very thick, allow a few extra minutes of cooking time.
Avoid overcooking—the cod is ready when it flakes easily and reaches 145°F (63°C).
Add fresh basil at the end to preserve its bright flavor.
For a creamier sauce, stir in 2–3 tablespoons heavy cream after the tomatoes have simmered.
Variations
Spicy Mediterranean Cod: Add extra red pepper flakes or a pinch of cayenne.
Creamy Tomato Cod: Add ¼ cup heavy cream or coconut cream to the sauce.
Spinach Cod: Stir 2–3 cups fresh baby spinach into the sauce before returning the fish to the skillet.
Feta Cod: Crumble feta over the finished dish for extra Mediterranean flavor.
Shrimp & Cod: Add peeled shrimp during the final 4–5 minutes of cooking. Approximate Nutrition
Per serving, based on 4 servings and without optional feta:
Calories: ~360
Protein: ~37 g
Carbohydrates: ~12 g
Fiber: ~3 g
Net Carbs: ~9 g
Fat: ~18 g
Sodium: ~650 mg
Nutrition varies depending on the size of the cod fillets, olives, broth, and amount of oil used.
Nut & Allergen Information
Tree nuts: None in the basic recipe.
Peanuts: None.
Fish: Contains cod.
Dairy: Butter; optional feta contains dairy.
Egg: None.
Gluten: Naturally gluten-free when using gluten-free broth and seasonings.
Soy: None in the basic recipe.
Nut-free: Yes, provided all packaged ingredients are produced in a nut-free environment.
Always check labels for packaged broth, tomato products, olives, and seasonings if cooking for someone with a serious allergy.
Storage & Reheating
Store leftover cod and sauce in an airtight container in the refrigerator for up to 3 days.
To reheat, place the cod and sauce in a covered skillet over low heat until warmed through. Avoid high heat, which can make the fish dry.
Freezing is possible, but the texture of the cod may become slightly softer after thawing. For the best results, enjoy it fresh.
Q&A
Q: Can I use frozen cod?
Yes. Thaw it completely in the refrigerator and pat it very dry before cooking.
Q: Can I use another type of fish?
Absolutely. Haddock, halibut, pollock, sea bass, or tilapia can work well. Cooking time will depend on the thickness of the fish.
Q: Can I use fresh tomatoes instead of canned?
Yes. Use about 2½–3 cups chopped ripe tomatoes. The sauce may need a few extra minutes to reduce.
Q: Can I leave out the olives?
Yes. If you don’t like olives, simply omit them or replace them with capers.
Q: Can I add spinach?
Yes. Add fresh spinach during the final few minutes of simmering and allow it to wilt before adding the cod.
Q: Is this recipe low-carb?
Yes. The basic recipe is relatively low in carbohydrates and can be served with cauliflower rice or roasted vegetables for a lower-carb meal.
Q: Is this Mediterranean diet friendly?
Yes. It features fish, olive oil, tomatoes, herbs, garlic, olives, and vegetables, all commonly used in Mediterranean-style cooking.
Q: How do I know when cod is done?
The fish should be opaque, flake easily with a fork, and reach an internal temperature of 145°F (63°C).
Q: Can I make the sauce ahead?
Yes. The tomato basil sauce can be prepared up to 2 days ahead and refrigerated. Reheat it gently, then add freshly seared cod.
Q: Can I make this without butter?
Yes. Simply use additional olive oil.
Q: What can I use instead of Kalamata olives?
Green olives, Castelvetrano olives, or capers are good alternatives.
Q: Can I make this dairy-free?
Yes. Omit the butter and use olive oil instead. Skip the optional feta.
Q: What makes this dish Mediterranean?
The combination of cod, olive oil, tomatoes, garlic, herbs, lemon, olives, and fresh vegetables gives the dish its Mediterranean-inspired flavor profile.
