Name: Mediterranean Cod Tomato Basil: A Delicious & Healthy Recipe
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1.5 lbs Cod fillets, skinless, about 1-inch thick; 1 tbsp Olive oil, extra virgin; 1 medium Yellow onion, finely chopped; 2 cloves Garlic, minced; 1 (28 oz) can Crushed tomatoes; 1 (14.5 oz) can Diced tomatoes, undrained; 1/2 cup Dry white wine (such as Sauvignon Blanc or Pinot Grigio); 1/4 cup Fresh basil leaves, chopped, plus more for garnish; 1 tsp Dried oregano; 1/2 tsp Red pepper flakes (optional, for heat); Salt and freshly ground black pepper, to taste; 1/4 cup Kalamata olives, pitted and halved; 2 tbsp Capers, drained; Lemon wedges, for serving

Mediterranean Cod Tomato Basil: Just imagine flaky, tender cod simmered in a vibrant, sun-kissed tomato sauce, infused with the aromatic freshness of basil. Sounds divine, doesn't it? This isn't just a meal; it's a culinary journey to the sun-drenched shores of the Mediterranean, right in your own kitchen!

The Mediterranean diet, renowned for its health benefits and delicious flavors, has been a cornerstone of coastal cultures for centuries. Rooted in the traditions of Greece, Italy, and Spain, it emphasizes fresh, seasonal ingredients, lean proteins like fish, and plenty of heart-healthy olive oil. This Mediterranean Cod Tomato Basil recipe beautifully embodies these principles, offering a taste of history and a boost to your well-being.

What makes this dish so irresistible? It's the perfect balance of flavors and textures. The sweetness of the tomatoes complements the delicate cod, while the basil adds a fragrant, herbaceous note. It's also incredibly easy to prepare, making it a weeknight winner. People adore this dish because it's healthy, satisfying, and bursting with authentic Mediterranean goodness. Plus, it's a fantastic way to incorporate more fish into your diet. Get ready to experience a symphony of flavors with this simple yet elegant Mediterranean Cod Tomato Basil recipe!

Ingredients:

1.5 lbs Cod fillets, skinless, about 1-inch thick
1 tbsp Olive oil, extra virgin
1 medium Yellow onion, finely chopped
2 cloves Garlic, minced
1 (28 oz) can Crushed tomatoes
1 (14.5 oz) can Diced tomatoes, undrained
1/2 cup Dry white wine (such as Sauvignon Blanc or Pinot Grigio)
1/4 cup Fresh basil leaves, chopped, plus more for garnish
1 tsp Dried oregano
1/2 tsp Red pepper flakes (optional, for heat)
Salt and freshly ground black pepper, to taste
1/4 cup Kalamata olives, pitted and halved
2 tbsp Capers, drained
Lemon wedges, for serving

Preparing the Tomato Sauce:

Sauté the Aromatics: Heat the olive oil in a large, deep skillet or Dutch oven over medium heat. Add the chopped yellow onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes. Don't rush this step; allowing the onions to soften properly builds a good flavor base.
Add Garlic and Bloom: Add the minced garlic to the skillet and cook for another minute, stirring constantly, until fragrant. Be careful not to burn the garlic, as it can become bitter. The goal is to "bloom" the garlic, releasing its aromatic oils.
Incorporate the Tomatoes: Pour in the crushed tomatoes and diced tomatoes (with their juice). Stir well to combine with the onions and garlic.
Deglaze with White Wine: Pour in the dry white wine. Use a wooden spoon to scrape up any browned bits from the bottom of the skillet. This process, called deglazing, adds depth of flavor to the sauce. The alcohol will evaporate as the sauce simmers.
Season the Sauce: Add the dried oregano, red pepper flakes (if using), salt, and freshly ground black pepper to the sauce. Start with about 1/2 teaspoon of salt and 1/4 teaspoon of black pepper, and adjust to taste later.
Simmer and Develop Flavors: Bring the sauce to a gentle simmer, then reduce the heat to low, cover, and let it simmer for at least 20 minutes, or up to 30 minutes. The longer it simmers, the more the flavors will meld together. Stir occasionally to prevent sticking.

Cooking the Cod:

Prepare the Cod: While the sauce is simmering, pat the cod fillets dry with paper towels. This helps them to sear nicely and prevents them from steaming in the sauce. Season the cod fillets generously with salt and freshly ground black pepper on both sides.
Add Olives and Capers: After the sauce has simmered for at least 20 minutes, stir in the Kalamata olives and capers. These add a briny, salty flavor that complements the cod and tomatoes beautifully.
Nestle the Cod: Gently nestle the cod fillets into the simmering tomato sauce, making sure they are mostly submerged. If the fillets are very thick, you may need to spoon some of the sauce over the top to ensure even cooking.
Poach the Cod: Cover the skillet and cook the cod for about 8-10 minutes, or until it is cooked through and flakes easily with a fork. The cooking time will depend on the thickness of the cod fillets. Avoid overcooking the cod, as it can become dry and rubbery. A good way to check for doneness is to insert a fork into the thickest part of the fillet and gently twist. If it flakes easily, it's ready.
Check for Doneness: The internal temperature of the cod should reach 145°F (63°C). If you have a meat thermometer, use it to ensure the cod is cooked through.

Finishing and Serving:

Stir in Fresh Basil: Stir in the chopped fresh basil leaves just before serving. The basil adds a bright, fresh flavor to the dish.
Adjust Seasoning: Taste the sauce and adjust the seasoning as needed. You may want to add more salt, pepper, or red pepper flakes to taste. A squeeze of lemon juice can also brighten the flavors.
Serve Immediately: Serve the Mediterranean Cod immediately, garnished with extra fresh basil leaves and lemon wedges.
Serving Suggestions: This dish is delicious served over pasta (such as spaghetti, linguine, or penne), rice (such as white rice, brown rice, or quinoa), or polenta. You can also serve it with crusty bread for soaking up the flavorful tomato sauce. A simple side salad is a great accompaniment.

Tips for Success:

Use High-Quality Cod: Fresh, high-quality cod fillets will make a big difference in the flavor and texture of the dish. Look for cod that is firm, white, and has a mild, fresh smell.
Don't Overcook the Cod: Overcooked cod can be dry and rubbery. Be sure to cook it just until it is cooked through and flakes easily with a fork.
Adjust the Heat to Your Preference: If you don't like spicy food, omit the red pepper flakes. If you like more heat, add more red pepper flakes or a pinch of cayenne pepper.
Make it Ahead: The tomato sauce can be made ahead of time and stored in the refrigerator for up to 3 days. When ready to serve, simply reheat the sauce and add the cod.
Freezing Instructions: While the cod itself is best cooked fresh, the tomato sauce can be frozen for up to 2 months. Allow the sauce to cool completely before transferring it to an airtight container or freezer bag. Thaw overnight in the refrigerator before reheating.

Variations:

Add Vegetables: Feel free to add other vegetables to the tomato sauce, such as bell peppers, zucchini, or eggplant. Sauté the vegetables along with the onions and garlic.
Use Different Herbs: Experiment with different herbs, such as thyme, rosemary, or parsley.
Add a Splash of Cream: For a richer sauce, stir in a splash of heavy cream or half-and-half at the end of cooking.
Make it Spicy: Add a pinch of cayenne pepper or a few dashes of hot sauce to the tomato sauce for extra heat.
Use Different Fish: If you don't have cod, you can use other white fish, such as haddock, halibut, or sea bass. Adjust the cooking time accordingly.

Conclusion:

This Mediterranean Cod with Tomato Basil recipe isn't just another fish dish; it's a vibrant, flavorful journey to the sun-drenched shores of the Mediterranean, right in your own kitchen! The flaky cod, bathed in a rich and aromatic tomato-basil sauce, is a symphony of textures and tastes that will tantalize your taste buds and leave you craving more. It's quick, it's easy, and it's incredibly healthy – what more could you ask for? I truly believe this recipe is a must-try for anyone looking to add a touch of Mediterranean flair to their weeknight dinners. The combination of fresh ingredients and simple techniques makes it accessible to cooks of all skill levels. Whether you're a seasoned chef or just starting out, you'll find this recipe to be both rewarding and delicious. But don't just take my word for it! I encourage you to give this Mediterranean Cod Tomato Basil recipe a try and experience the magic for yourself. And the best part? It's incredibly versatile! Looking for serving suggestions? I love serving this cod over a bed of fluffy couscous or quinoa to soak up all that delicious sauce. A side of roasted asparagus or a simple green salad adds a touch of freshness and completes the meal perfectly. For a heartier option, try serving it with some crusty bread for dipping. And if you're feeling adventurous, there are plenty of variations you can explore. Add a sprinkle of Kalamata olives or capers for a briny kick. A pinch of red pepper flakes will add a touch of heat. You could even swap out the cod for another white fish, such as halibut or sea bass. The possibilities are endless! Consider adding a splash of white wine to the sauce while it simmers for an even deeper flavor profile. A squeeze of fresh lemon juice just before serving brightens everything up beautifully. If you're short on time, you can use canned diced tomatoes instead of fresh, but be sure to drain them well. Don't be afraid to experiment and make this recipe your own! That's the beauty of cooking – it's all about creativity and personal expression. I'm so confident that you'll love this recipe that I can't wait to hear what you think! Once you've tried it, please come back and share your experience in the comments below. Let me know what variations you tried, what sides you served it with, and any tips or tricks you discovered along the way. Your feedback is invaluable and helps me to continue creating recipes that you'll love. So, what are you waiting for? Gather your ingredients, put on your apron, and get ready to embark on a culinary adventure. I promise you won't be disappointed. This Mediterranean Cod with Tomato Basil is a guaranteed crowd-pleaser that will become a staple in your recipe repertoire. Happy cooking!