0 from 3 votes
30 Minute Cod in Tomato Garlic Sauce
This simple one-pan 30-minute cod in tomato garlic sauce is just what you need for a flavorful Mediterranean inspired seafood dinner with very little effort. Seasoned cod is lightly seared, then the tomato garlic sauce is simmered in the same pan. Finish by adding the cod into the sauce for major deliciousness.
Prep Time
10 mins
Cook Time
10 mins
Servings: 4 servings
Calories: 206 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 pound cod fillets can sub with halibut or tilapia
- 1/2 teaspoon EACH smoked paprika, Italian seasoning, garlic powder, crushed red pepper flakes, salt, black pepper
- 1 Tablespoon oil l like to use avocado oil
- 2 Tablespoons butter
- ¼ cup onion or shallot minced
- 4-5 garlic cloves minced or finely grated
- 1 pint cherry tomatoes halved
- 1/2 cup vegetable stock or water
- 1 Tablespoons fresh lemon juice
- 4 tablespoons chopped fresh basil plus more for garnish
Instructions
- Combine the spices in a small bowl. Pat the cod dry and generously season both sides of the cod with the spice mixture.
- Heat oil in a large heavy-duty pan over medium-high heat. Add the cod and cook for 2 minutes on each side or until lightly browned. Remove from the pan and set aside.
- To the same pan, add the butter and onion and sauté for 2-3 minutes or until soft and lightly golden. Add the garlic and cook until fragrant, about 30 seconds, stirring occasionally. Add the tomatoes and cook until softened, 2-3 minutes, stirring occasionally. Stir in the vegetable stock, lemon juice, and basil and bring to a gentle simmer. Taste the sauce and add more salt as needed.
- Return the cod to the pan and cook for another 3-5 minutes or until the cod is cooked through. Garnish with more basil if desired and serve immediately.
Cup of Yum
Nutrition Information
Serving
1serving
Calories
206kcal
(10%)
Carbohydrates
7g
(2%)
Protein
22g
(44%)
Fat
10g
(15%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
2g
Monounsaturated Fat
4g
Trans Fat
0.2g
Cholesterol
64mg
(21%)
Sodium
179mg
(7%)
Potassium
764mg
(22%)
Fiber
1g
(4%)
Sugar
4g
(8%)
Vitamin A
954IU
(19%)
Vitamin C
31mg
(34%)
Calcium
41mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 206
% Daily Value*
| Serving | 1serving | |
| Calories | 206kcal | 10% |
| Carbohydrates | 7g | 2% |
| Protein | 22g | 44% |
| Fat | 10g | 15% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 64mg | 21% |
| Sodium | 179mg | 7% |
| Potassium | 764mg | 16% |
| Fiber | 1g | 4% |
| Sugar | 4g | 8% |
| Vitamin A | 954IU | 19% |
| Vitamin C | 31mg | 34% |
| Calcium | 41mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.