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–+ servings
Mediterranean Cod Delight

Mediterranean Cod Delight

Discover the magic of Mediterranean Cod Delight, a quick and healthy recipe bursting with fresh flavors. Perfect for weeknights or special dinners!
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 people
Calories: 220
Ingredients Equipment Method Nutrition

Ingredients
  

  • 4 cod fillets
  • 1 cup diced tomatoes
  • q.s. fresh basil chopped
  • 2 garlic cloves minced
  • 1 small onion diced
  • q.s. lemon wedge for garnish
  • q.s. spinach for serving
  • q.s. black olives for serving
  • q.s. salt and pepper to taste
  • q.s. olive oil for cooking

Equipment

  • Large skillet or frying pan
  • Sharp knife
  • Wooden spoon or spatula
  • Tongs (optional)
  • Cutting board

Method
 

  1. Prep all your ingredients: dice the onion, mince the garlic, and chop the basil.
  2. Season each cod fillet generously with salt and pepper.
  3. Heat olive oil in a pan over medium heat until shimmering.
  4. Sear the cod in the pan for 3-4 minutes per side until golden brown, then set aside.
  5. In the same pan, add more olive oil if needed, sauté the onion until translucent, then add the garlic and cook until fragrant.
  6. Add the diced tomatoes and let them soften, then stir in the chopped basil.
  7. Return the seared cod to the pan, nestling it into the sauce, and let it simmer for 3-5 minutes.
  8. Plate the cod, spooning sauce over the top, garnish with a lemon wedge, and serve with sautéed spinach and olives.

Nutrition

Calories: 220kcalCarbohydrates: 10gProtein: 25gFat: 10gSaturated Fat: 2gCholesterol: 70mgSodium: 220mgPotassium: 500mgFiber: 2gSugar: 3gVitamin A: 1000IUVitamin C: 15mgCalcium: 50mgIron: 1mg
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