Healthy Recipes | Cod Fish in Tomato Sauce

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This super easy and tasty Cod Fish in Tomato Sauce is perfect for pairing with rice, grits, or pasta. Your meal will be ready to serve in about 30 minutes.

You definitely don’t want to skip this recipe, friends. This Cod Fish in Tomato Sauce is one of the finest seafood meals and it’ll impress even the pickiest eaters. Prep is a breeze, clean-up is minimal, and the whole process is very easy, so you have no excuse not to try this cod fish recipe.

First and foremost, you’ll need a nice piece of high-quality cod fish for the best results. I have tried making it with frozen cod, and it just can’t compare to the fresh cod I buy from a local seafood market. Depending on where you live, it might be harder to find fresh cod for you, so if that’s the case, you can go for frozen fish. But if you have a seafood market in your area, make a trip, and get your hands on some fresh cod. You’ll be glad you did.

My husband has been asking me to make fish in tomato sauce for some time. He wanted it to taste like the canned sardines in tomato sauce that he had growing up in Ukraine. Of course this Cod Fish in Tomato Sauce recipe is far better since it doesn’t come from a can! He agreed. The fish is flaky and juicy and the sauce is legit. It can be served warm or cold. 

Cod Fish in Tomato Sauce

Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Servings4 servings
Calories278kcal

Ingredients:

For the Cod Fish:
  1. 1/2 tsp. paprika or to taste
  2. 1/2 tsp. salt or to taste
  3. 1 1/2 lb. cod fish cut into serving pieces
  4. 2 tbsp. avocado oil or olive oil

For the Sauce:
  • 1/3 cup chopped parsley
  • 1/4 tsp. red pepper flakes
  • 1/2 tsp. salt or to taste
  • 1/2 tsp. pepper or to taste
  • 1 tbsp. avocado oil or olive oil
  • 1 lb. cherry tomatoes, cut into half
  • 1/4 cup white wine, such as Sauvignon Blanc or Pinot Grigio
  • 2 large garlic cloves, minced

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Instructions:

  1. First, Season the fish with salt and paprika on both sides.
  2. Second, Heat a large, non-stick skillet over medium heat. Add avocado oil, and when the oil gets hot, add the cod. Fry the fish for about 4-7 minutes per side, depending on how thick it is, flipping once. (The fish should be cooked through.)
  3. Next, Using a paper towel and tongs, remove some of the excess oil from the skillet carefully. Set the skillet aside.
  4. Meanwhile, in a separate skillet, prepare the sauce. Cook the tomatoes in avocado oil for about 10 minutes, until softened. Add the wine and cook for another 3 minutes.
  5. Add the garlic, parsley, red pepper flakes, salt, and pepper. Stir everything well and simmer for 2 minutes.
  6. Scoop a generous amount of sauce over each cod fish fillet. Put the skillet back over the medium-low heat, just to let the fish get thoroughly warm. Serve.

Notes:

Helpful Tips And Tricks:
  • Use a non-stick skillet. Make sure you use a non-stick skillet when frying the fish, to make sure it flips easily. You can use stainless steel, cast iron, or a non-stick skillet for the sauce.
  • Flip carefully. Cod is a very tender fish, so flip it only once and don’t fiddle. Use an appropriate turner and try to be very gentle when flipping.
  • Use two skillets. Fry the fish in one skillet and make the sauce in another skillet. This way, you don’t have to remove and return the fish to the skillet, minimizing the risk it’ll break into pieces.
  • Make the sauce ahead. If you want to speed up the cooking time, you can prepare the sauce the day before. Keep it in the fridge, and just reheat and pour it over the fish the next day.




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