Ingredients
For the Sauce
- 2 tablespoons olive oil
- ½ cup finely diced yellow onion (about 1 small onion)
- 4 cloves garlic, minced
- 1 teaspoon Italian seasoning
- ¼ teaspoon red pepper flakes (optional)
- 1 can (15 ounces) crushed tomatoes
- ½ teaspoon kosher salt
- ¼ teaspoon coarse ground black pepper
For the Fish
- 4 cod fillets or loin pieces (5 to 6 ounces each, thawed if frozen)
- 1 tablespoon minced fresh parsley, for garnish
Instructions
- Sauté Aromatics: Heat olive oil in a large skillet over medium heat. Add finely diced onion and sauté for about 3 minutes until softened and translucent. Add minced garlic, Italian seasoning, and red pepper flakes if using; cook for an additional minute, stirring often to release their aromas.
- Simmer Sauce: Pour in the crushed tomatoes, then season with kosher salt and black pepper. Stir well and bring the mixture to a simmer. Reduce heat to medium-low and let it cook uncovered for 5 to 7 minutes, stirring occasionally to develop flavors and slightly thicken the sauce.
- Add Cod: Nestle the cod fillets into the tomato sauce in a single layer. Spoon some sauce over each fillet to coat them evenly.
- Simmer Cod: Cover the skillet with a lid and simmer gently for 8 to 10 minutes, or until the cod is opaque throughout and flakes easily with a fork. The internal temperature should reach 145°F (63°C). Cooking time may vary depending on fillet thickness.
- Serve: Taste the sauce and adjust the seasoning if necessary. Sprinkle minced fresh parsley over the finished dish before serving.
Notes
- Use fresh cod fillets thawed completely if using frozen for the best texture.
- Red pepper flakes are optional but add a nice subtle heat to the sauce.
- Check for doneness by ensuring the fish flakes easily and reaches safe internal temperature of 145°F.
- This dish pairs well with crusty bread, steamed rice, or a fresh green salad.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Low Fat
