Description
Tender white fish simmered in a rich, garlicky tomato sauce with Italian herbs and fresh parsley.
Ingredients
Scale
- 4 cod fillets
- 2 cups crushed tomatoes
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 tsp dried oregano
- 1/2 tsp basil
- 1/4 tsp red pepper flakes (optional)
- Salt & black pepper to taste
- Fresh parsley for garnish
Instructions
- Preheat oven to 400°F (200°C).
- Heat olive oil in a large oven-safe skillet over medium heat.
- Sauté garlic until fragrant, then add crushed tomatoes, oregano, basil, salt, and pepper. Simmer for 10 minutes.
- Nestle cod fillets into the sauce and spoon sauce over the top.
- Transfer skillet to the oven and bake for 12–15 minutes, or until fish flakes easily.
- Garnish with chopped parsley and serve warm with bread or pasta.
Notes
- For a spicier dish, add more red pepper flakes.
- Serve with a side of crusty bread or over pasta for a complete meal.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 250
- Sugar: 6g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 70mg