Description:
Tender, flaky cod fillets pan-seared until golden, then simmered in a vibrant tomato basil sauce with garlic, olive oil, and Mediterranean herbs. This light yet flavorful dish is perfect for weeknight dinners, healthy eating, or elegant entertaining — ready in under 30 minutes!
📝 Ingredients (Serves 4):
Fish:
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4 cod fillets (4–5 oz each)
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½ teaspoon salt
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½ teaspoon black pepper
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½ teaspoon paprika
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1 tablespoon olive oil
Tomato Basil Sauce:
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1 tablespoon olive oil
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3 cloves garlic, minced
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1 (14.5 oz) can crushed tomatoes
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½ teaspoon dried oregano
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½ teaspoon red pepper flakes (optional)
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¼ cup fresh basil, chopped
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1 tablespoon lemon juice
Optional add-ins:
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2 tablespoons capers or sliced olives
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¼ cup diced onion
👩🍳 Instructions:
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Season cod:
Pat fish dry. Season both sides with salt, pepper, and paprika. -
Sear fish:
Heat olive oil in large skillet over medium-high. Add cod and sear 3–4 minutes per side until golden and flaky. Remove and set aside. -
Make sauce:
In same pan, add olive oil and garlic. Sauté 30 seconds. Add crushed tomatoes, oregano, red pepper flakes, and salt to taste. Simmer 5–7 minutes. -
Finish:
Stir in basil and lemon juice. Return cod to pan and spoon sauce over fish. Simmer 2 minutes. -
Serve:
Garnish with extra basil and lemon wedges.
⭐ Recipe Notes:
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Fresh or frozen cod works — thaw completely and pat dry.
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Sauce thickens naturally as it simmers.
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Halibut or tilapia can substitute cod.
💡 Tips:
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Don’t overcrowd pan when searing.
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Add cherry tomatoes for fresh texture.
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Serve over zucchini noodles, rice, or quinoa.
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Finish with Parmesan for extra richness.
🥗 WW (Weight Watchers) Points (Per Serving):
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WW Blue/Purple: ~1–2 points
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WW Green: ~3 points
👉 Lower Points Tip: Use cooking spray instead of oil — drops to 0–1 point.
🍽️ Serving Ideas:
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With roasted vegetables
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Over cauliflower rice
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With crusty bread