Ingredients
Scale
- 2 (6 oz) Fresh Cod Fillets
- 2 tbsp Extra Virgin Olive Oil
- 3 cloves Fresh Garlic, minced
- 1 (14.5 oz) can Diced Tomatoes, fire-roasted
- 1 cup Fresh Basil Leaves, torn
- ½ tsp Red Pepper Flakes (adjust to taste)
- Salt and Pepper to taste
- Juice of ½ Lemon
Instructions
- Gather all ingredients for easy access.
- Heat olive oil in a skillet over medium-high heat. Season cod fillets with salt and pepper and add to the skillet. Sear until golden brown on one side (4-5 minutes), then flip.
- Add minced garlic and red pepper flakes; sauté until fragrant (about 30 seconds).
- Pour in diced tomatoes and their juices, stirring gently while scraping any bits from the pan.
- Stir in torn basil leaves and adjust seasoning. Simmer for 5-7 minutes until cod flakes easily.
- Squeeze fresh lemon juice over the dish just before serving.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Frying
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet (180g)
- Calories: 320
- Sugar: 6g
- Sodium: 500mg
- Fat: 16g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 80mg