Here’s a simple and delicious recipe for cod braised with tomatoes — cozy, healthy, and packed with flavor. It’s Mediterranean-inspired and perfect for a light dinner with crusty bread or rice.
Cod Braised with Tomatoes
Serves: 2–4 | Prep Time: 10 min | Cook Time: 25 min
Ingredients:
-
4 cod fillets (about 150–200g each), skinless (or tilapia)
-
2 tbsp olive oil
-
1 medium onion, finely chopped
-
2–3 garlic cloves, minced
-
1 can (400g) crushed tomatoes (or use whole peeled & break them up)
-
1 tbsp tomato paste (optional, for depth)
-
½ tsp chili flakes (optional, for heat)
-
½ tsp smoked paprika (optional, for extra depth)
-
½ cup vegetable or fish stock (or water)
-
Salt & black pepper, to taste
-
A handful of fresh parsley or basil, chopped
-
Zest of ½ lemon (optional, for brightness)
-
1 tbsp capers or olives (optional, for salty punch)
Instructions:
-
Sauté the aromatics:
Heat olive oil in a wide pan over medium heat. Add the onion and cook until soft and translucent (about 5–6 minutes). Add garlic and cook for another minute until fragrant. -
Build the sauce:
Stir in tomato paste (if using), crushed tomatoes, stock, paprika, chili flakes, salt, and pepper. Simmer uncovered for about 10–12 minutes, stirring occasionally, until slightly thickened. -
Braise the cod:
Nestle the cod fillets gently into the sauce. Spoon some sauce over the top. Cover and simmer gently for 8–10 minutes, or until the cod is opaque and flakes easily with a fork. Don’t overcook! -
Finish it up:
Sprinkle with lemon zest, fresh herbs, and optional capers or olives. Drizzle a touch more olive oil if you like. -
Serve with:
Crusty bread, steamed rice, couscous, or roasted veggies.
Nutrition (Per Serving):
-
Calories: ~280 kcal
-
Protein: ~32g
-
Fat: ~10g
-
Saturated Fat: ~1.5g
-
-
Carbohydrates: ~12g
-
Fiber: ~3g
-
Sugars: ~6g
-
-
Sodium: ~450mg (depends on stock and added salt)
-
Cholesterol: ~65mg
-
Vitamin C: ~25% DV
-
Vitamin A: ~10% DV
-
Iron: ~10% DV
-
Potassium: ~750mg
Notes:
-
High in Protein – thanks to the cod
-
Low in Carbs – suitable for light or low-carb meals
-
Rich in Omega-3s – especially if using wild cod
-
Low in saturated fat – heart-friendly option
