Mediterranean Cod (or Haddock)
Cod in a skillet with basil in a red sauce.
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Course: Dinner, Main Course
Cuisine: Mediterranean
Keyword: Fish, Seafood
Servings: 4 servings
Calories: 335kcal
Author: Chef Bill Collins

Ingredients

  • 2 tbsp olive oil
  • ½ onion (small, peeled and minced)
  • 2 cloves garlic (peeled and minced)
  • 28 oz whole tomatoes (diced and crushed by hand)
  • ¼ cup white wine
  • 6 oz tomato paste (1 small can)
  • cup kalamata olives (pitted and chopped)
  • 1 tbsp dried basil
  • ¼ cup grated parmesan cheese
  • lbs cod (or substitute haddock)

Instructions

  • Preheat the oven to 425°
  • Place a saucepan over a medium heat. When it’s heated, add the olive oil and onion, and sauté until the onions and starting to cook through, approximately 8-10 minutes. Add the garlic, and sauté until it’s fragrant 
  • Add the tomatoes, wine, olives, and tomato paste.  Simmer for 15 minutes. Add the basil, and simmer for 5 more minutes.
  • Add the parmesan, and adjust the seasoning with salt and pepper
  • Place the fish on a sheet pan, and spread the sauce over it
  • Bake uncovered for approximately 12-14 minutes, or until the fish is cooked to your liking.
  • Garnish the fish, before serving, with grated parmesan cheese.

Notes

Note: If you spread all of the sauce over the fish before cooking, it will form a thick layer. If you use less, the remainder will go well as a side dish, served over pasta
Nutrition Facts
Mediterranean Cod (or Haddock)
Amount per Serving
Calories
335
% Daily Value*
Fat
 
12
g
18
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
7
g
Cholesterol
 
79
mg
26
%
Sodium
 
999
mg
43
%
Potassium
 
1586
mg
45
%
Carbohydrates
 
20
g
7
%
Fiber
 
5
g
21
%
Sugar
 
11
g
12
%
Protein
 
36
g
72
%
Vitamin A
 
1055
IU
21
%
Vitamin C
 
31
mg
38
%
Calcium
 
195
mg
20
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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