Cod with Hearty Tomato Sauce

Cod in tomato sauce is a hearty meal that draws inspiration from traditional Mediterranean cuisine, known for its fresh ingredients and bold flavors. Similar to dishes such as tomato-braised tilapia or Greek fish bake, this simple cod recipe combines tender cod fillets with a rich, aromatic tomato sauce that will tantalize your taste buds. Whether you are a seafood lover or are simply seeking a healthy dinner option, this cod fish in tomato sauce recipe is a satisfying choice.

Ingredients for Cod in Tomato Sauce

• Diced tomatoes: Canned tomatoes with basil, oregano and garlic make a tangy sweet sauce for the dish. The inclusion of herbs and aromatics adds depth and Italian flair.
• Cod fillets: Mild, flaky and tender cod pairs beautifully with the robust tomato sauce. This versatile white fish also contains essential nutrients such as omega-3 fatty acids and protein.
• Olive oil: Used to sauté the onions and sear the cod, olive oil adds a subtle fruity richness and helps to infuse the dish with classic Mediterranean flavor. Its healthy fats also contribute to the overall nutritional profile of the recipe.
• Onions: Thinly sliced onions bring a natural sweetness and savory depth to the tomato sauce. They enhance the sauce’s texture and meld seamlessly with the herbs and spices as they cook down.
• Dried oregano: This fragrant herb reinforces the Mediterranean essence of the dish, imparting a warm and slightly peppery note that complements both the tomatoes and the fish.
• Pepper: A dash of pepper adds mild heat and balances the sweetness of the tomatoes and onions.
• Red pepper flakes: The flakes contribute gentle heat and a hint of smokiness. Adjust the amount to your preference.
• Whole wheat pasta: The pasta’s hearty texture and nutty flavor pair well with the saucy, flavorful fish.
• Parsley: A sprinkle of fresh parsley adds a pop of color and a fresh, herbaceous finish.

Directions

Step 1: Purée the tomatoes

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Place the tomatoes in a blender, then cover and process until they are pureed.

Step 2: Sauté the cod

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Pat the fish dry with paper towels. Heat 1 tablespoon of oil over medium-high heat in a large skillet. Add the cod fillets and cook until the surface of the fish begins to color, two to four minutes on each side. Remove the fish from the pan.

Step 3: Cook the sauce

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In the same skillet, heat the remaining oil over medium-high heat. Add the onions and cook until tender, two to four minutes. Stir in the seasonings and pureed tomatoes and bring to a boil.

Step 4: Combine the fish and sauce

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Add the cod and return just to a boil, spooning the sauce over the tops, then reduce heat and simmer until the fish just begins to flake easily with a fork, five to seven minutes. Serve with pasta. If desired, sprinkle with parsley.

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Cod in Tomato Sauce Recipe Variations

• Herb swap: To change the aromatic profile of the sauce, substitute or add other fresh herbs such as thyme or basil.
• Add veggies: Incorporate sliced bell peppers, zucchini or olives into the tomato sauce to add more texture and nutrition.
• Catch of the day: Replace cod with any other white fish, such as haddock or tilapia, or even use shrimp.
• Enhance the sauce: To make the sauce even more flavorful, add a splash of white wine or a tablespoon of capers while simmering.
• Gluten-free option: Substitute gluten-free pasta for the whole wheat pasta or serve the cod and sauce over rice or quinoa.

How to Store Cod in Tomato Sauce

Allow any leftover cod in tomato sauce to cool to room temperature before storing. Place the leftovers in an airtight container and refrigerate for up to two days. Keep the pasta separate to prevent it from becoming overly soggy.

Reheat gently in a saucepan over medium-low heat until warmed through, taking care not to overcook the fish. You can also reheat in the microwave in short intervals, stirring occasionally. Cook fresh pasta while reheating and serve them together.

Can you freeze cod in tomato sauce?

To freeze, transfer the cooled cod and tomato sauce into a freezer-safe container or heavy-duty freezer bag, removing as much air as possible. Freeze for up to two months. Thaw the frozen cod and sauce overnight in the refrigerator. For best results, do not freeze the pasta; cook it fresh when you are ready to serve.

Can you make cod in tomato sauce ahead of time?

You can partially prepare this meal ahead by making the tomato sauce up to two days in advance and storing it in the refrigerator. When ready to serve, reheat the sauce, cook the cod as directed and combine them for a quick meal.

Cod in Tomato Sauce Recipe Tips

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Can I use fresh tomatoes instead of canned for this recipe?

You can use fresh tomatoes instead of canned ones. Use ripe, juicy tomatoes and consider adding extra herbs such as fresh basil and minced garlic to replicate the flavors found in the seasoned canned tomatoes. Blanch and peel the tomatoes for a smoother sauce consistency.

What sides pair well with cod in tomato sauce?

Aside from pasta, this dish pairs wonderfully with steamed or roasted vegetables, mashed potatoes or a simple green salad. Crusty bread is also excellent for dipping into the flavorful tomato sauce.

Is this recipe suitable for a low-carb or keto diet?

To make this recipe low-carb or keto-friendly, serve the cod and tomato sauce over zucchini noodles or cauliflower rice instead of whole wheat pasta. Ensure that the canned tomatoes have no added sugars to keep the carb count low.