Juicy white cod nestled in a fragrant sauce of tomatoes, basil, olives, and capers makes for a fast, graceful Mediterranean supper. The lively sweet-tart tomato base draws out the fish’s delicate flavor, while fresh basil and lemon lend brightness and a sunlit finish.
Ingredients
- Skinless cod fillets — 600 g (1 lb 5 oz)
- Olive oil — 2 tbsp
- Yellow onion — 1 medium
- Garlic — 3 cloves
- Canned diced tomatoes — 400 g (14 oz)
- Tomato paste — 1 tbsp
- Dry white wine — 80 ml (1/3 cup)
- Vegetable stock or water — 80 ml (1/3 cup)
- Pitted black olives — 50 g (1.8 oz), sliced
- Capers — 1 tbsp, rinsed
- Salt — 1/2 tsp
- Ground black pepper — 1/4 tsp
- Chili flakes — 1/4 tsp (optional)
- Fresh basil — 20 g (about 3/4 oz), leaves only
- Lemon — 1/2, zest and juice
- Sugar — 1/2 tsp (to balance acidity)
Step-by-Step Recipe
- Prep the ingredients: finely chop the onion, mince the garlic, slice the olives, and tear the basil by hand. Pat the cod dry, then season with salt and pepper.
- Heat the olive oil in a skillet over medium heat. Sear the cod for 1–2 minutes per side, just until lightly golden. Transfer to a plate.
- In the same skillet, cook the onion over medium heat for 3–4 minutes until soft and translucent. Add the garlic and cook for another 30 seconds until fragrant.
- Stir in the tomato paste and cook for 30 seconds. Pour in the white wine and let it reduce by half, 1–2 minutes. Add the tomatoes, stock, sugar, chili flakes, olives, and capers. Bring to a gentle simmer.
- Simmer the sauce for 5–7 minutes so it thickens slightly and deepens in flavor. Adjust the seasoning with salt and pepper if needed.
- Return the cod to the skillet, nestling the pieces into the sauce. Cook over low heat for 4–6 minutes, until the fish is tender and flakes easily.
- Remove from the heat, add the lemon zest and juice to taste, then fold in the basil leaves. Let stand for 2 minutes.
- Serve hot with your favorite side, spooning plenty of sauce over the fish.
Nutrition
| Item | Per serving |
|---|---|
| Calories | 260 kcal |
| Protein | 32 g |
| Fat | 9 g |
| Carbohydrates | 10 g |
| Fiber | 2.5 g |
| Sugar | 6 g |
| Sodium | 720 mg |
What to Serve With It
- Al dente pasta or soft couscous to soak up the sauce.
- Quinoa or bulgur for a lighter, more wholesome plate.
- Crusty baguette for mopping up every last spoonful of sauce.
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Tips and Variations
- Fish: haddock, hake, pollock, or halibut all work well in place of cod — just adjust for the thickness of the fillets and cook until the flesh flakes easily.
- Alcohol-free: replace the wine with extra stock and add 1 tsp white wine vinegar for brightness.
- Heat: adjust the chili flakes to taste, or leave them out altogether.
- Sauce texture: prefer it thicker? Simmer a few minutes longer. Want it softer and silkier? Stir in 1–2 tbsp cream at the end.
- Herbs: basil pairs beautifully with parsley or oregano for a more aromatic profile.
Frequently Asked Questions
Can I use frozen cod?
Yes. Thaw it completely in the refrigerator, then pat it very dry with paper towels so it sears properly and doesn’t water down the sauce.
What can I use instead of capers and olives?
Capers can be swapped for finely chopped cornichons, and the olives for ripe Kalamata olives. Keep that salty-briny balance intact.
How do I know when the cod is done?
Properly cooked cod turns opaque and flakes easily with a fork. Timing depends on the thickness of the fillets, but 4–6 minutes in the sauce after searing is a good guide.