🧾 Ingredients (Serves 3–4)
For the Cod
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4 cod fillets (about 150–180g each)
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2 tbsp olive oil
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½ tsp salt
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½ tsp black pepper
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½ tsp paprika
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½ tsp garlic powder
For the Tomato Basil Sauce
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2 tbsp olive oil
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1 small onion, finely chopped
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3 cloves garlic, minced
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1½ cups crushed tomatoes
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1 tbsp tomato paste
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½ tsp dried oregano
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½ tsp chili flakes (optional)
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Salt & black pepper to taste
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¼ cup fresh basil, chopped
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1 tbsp lemon juice
👨🍳 Instructions
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Season the Cod
Pat cod fillets dry. Season both sides with salt, pepper, paprika, and garlic powder. -
Pan-Sear the Cod
Heat 2 tbsp olive oil in a skillet over medium-high heat.
Sear cod for 3–4 minutes per side until golden.
Remove and set aside. -
Make the Sauce
In the same pan, add olive oil and sauté onion for 2–3 minutes until soft.
Add garlic and cook for 30 seconds.
Stir in crushed tomatoes, tomato paste, oregano, chili flakes, salt, and pepper.
Simmer for 6–8 minutes until slightly thick. -
Finish the Dish
Add basil and lemon juice to the sauce.
Return cod to the pan, spoon sauce over fish, cover, and simmer 3–4 minutes. -
Serve Hot
Garnish with extra basil. Serve with rice, quinoa, or crusty bread.
❓ Q & A
Q: Can I use frozen cod?
A: Yes, fully thaw and pat dry before cooking.
Q: What can I use instead of cod?
A: Haddock, halibut, tilapia, or sea bass work well.
Q: Is this recipe healthy?
A: Absolutely—high in protein, omega-3s, and Mediterranean fats.
Q: Can I make it spicy?
A: Add extra chili flakes or a dash of harissa.
Q: Can I store leftovers?
A: Yes, refrigerate up to 2 days in an airtight container.