This simple one-pan 30-minute cod in tomato garlic sauce is just what you need for a flavorful seafood dinner with minimal effort. This delicious Mediterranean-inspired dish is a great way to incorporate fish into your diet and is naturally dairy-free, gluten-free, and low-carb.
You will absolutely adore this tender and juicy cod that comes together with a tasty tomato garlic sauce for a melt-in-your-mouth meal. If you haven’t tried cod, now is the time. It is a mild, sweeter fish. It doesn’t have any fishy flavor that you can find in some types of fish. I love these cod fish tacos and knew that I needed to create another easy cod recipe to share. This saucy cod came out perfectly flaky with amazing flavoring from the buttery tomato garlic sauce. It’s a dish that is popular in Spain (known as Bacalao Frito con Tomates al Ajillo), Italy, and most of the Mediterranean. It uses simple seasonal ingredients that come together to create a delicious cohesive dish!
Reasons you will love this cod recipe
- Healthy: This cod-in tomato sauce is made with wholesome ingredients, completely gluten-free, and is low in fat. It’s also low in calories with just over 200 calories per serving, and it is packed with protein and nutrients.
- Quick and simple: In less than 30 minutes, including prep time, this delicious dinner will be on the table. No fancy methods required!
- So delicious: The taste of the garlic-y tomato sauce with the flaky, soft fish is sure to awaken your taste buds!
Ingredients needed
This cod recipe requires a minimal amount of ingredients with the maximum amount of flavoring. It is truly one of the best cod recipes I have ever made! Here is a note on all of the ingredients:
- Cod fillets: You’ll need 1 pound of this mild fish. This is a great seafood recipe for beginner cooks because cod is difficult to overcook and the flavor isn’t too overwhelming.
- Spices: A tasty blend of smoked paprika, Italian seasoning, garlic powder, crushed red pepper flakes, salt, and black pepper will give the cod so much flavor.
- Cherry tomatoes: Adds bright, juicy bursts of sweetness in every bite. Grape tomatoes will also work or any other small tomatoes that are in season!
- Onion or shallot: You can substitute shallots in nearly any recipe that calls for onions, just make sure you’re using the same volume. Shallots have a more delicate flavor, which works really well in this recipe.
- Vegetable stock: This creates the perfect consistency for the sauce and adds a depth of flavor. While not as flavorful, you may use water instead.
- You will also need fresh lemon juice (please don’t skim on this!), basil, oil, butter, and lots of garlic!
How to make this recipe
Cooking fish can be intimidating, but this recipe is super simple and so good that you will totally feel like a boss! Here’s how to make it:
- Season the cod: Combine the spices in a small bowl. Pat the cod dry and generously season both sides of the cod with the spice mixture.
- Pan-fry the cod: 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.
- Make the sauce: 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/broth, lemon juice, and basil and bring to a gentle simmer. Taste the sauce and add more salt as needed.
- Finish and serve: 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.
Helpful tips
- Cook on a hot pan: Before adding the cod to the pan, be sure it is plenty heated.
- Dry the fish: Be sure to thoroughly dry the fillets before adding the seasoning. This will keep the fish from sticking to the pan.
Frequently asked questions
How do you know when cod is done cooking?
When the cod is done, it will flake easily with a fork at the thickest part. You can also use an instant read thermometer to check the temperature of the fish. It’s done when the thickest part reaches 145 degrees F.
Can I use frozen cod?
Yes, however, you’ll need to thaw it before making the recipe. Fish thaws very quickly! With it still packaged, you can place it in cold water for about 30 minutes to an hour. Or thaw overnight.
Is cod healthy?
Yes, cod can be a great addition to a healthy diet! It is known to have lean protein, vitamins and minerals.
Variations
- Use a different fish: Other firm-bodied, white fish options that would be a good cod substitutes include grouper, halibut, mahi-mahi, sea bass, haddock and pollock. Cooking time may need to be adjusted, depending on thickness.
- More veggies: Feel free to sauté some extra veggies with the onion. Some sliced zucchini or mushrooms would be fabulous!
- Herbs: Basil works well with the tomato flavor in this recipe, but you can sub with parsley if you’d like.
Serving suggestions
This cod recipe pairs really well with a wide variety of sides. Here are some options that would be delicious:
- Pasta: Serve the cod with sauce over your favorite noodles or for a low-carb option, try zucchini noodles.
- Rice: Plate the cod over a bed of rice or cauliflower rice.
- Salad: Enjoy a fresh green salad on the side. This Greek kale salad would be a great pairing.
Storage recommendations
Like most fish recipes, this is best eaten the day it is made. However, if you do end up with leftovers, here’s the best way to store them.
- Storing: Store leftover cod in an airtight container in the fridge for up to 2 days.
- Reheating: It is best to reheat leftovers in a skillet over medium-low heat, until just warmed through.
More seafood recipes
- Healthy Fish Tacos
- Blackened Tilapia
- Blackened Salmon
- Garlic Butter Lobster Tails
- Salmon Tacos
- Spicy Middle Eastern Baked Salmon
30 Minute Cod in Tomato Garlic Sauce
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.
Equipment
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Recipe by: Layla Atik // Gimme Delicious | Photography by: Eat Love Eats
