Cod Fish in Tomato Sauce

Course: Main Course
Cuisine: American
Keyword: healthy cod fish recipe
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4 servings
Calories: 278kcal
Author: Tania Sheff
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.
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Ingredients

For the Cod Fish:

  • 1 1/2 lb. cod fish cut into serving pieces
  • 2 tbsp. avocado oil or olive oil
  • 1/2 tsp. paprika or to taste
  • 1/2 tsp. salt or to taste

For the Sauce:

  • 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
  • 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

Instructions

  • Season the fish with salt and paprika on both sides.
  • 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.)
  • Using a paper towel and tongs, remove some of the excess oil from the skillet carefully. Set the skillet aside.
  • 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.
  • Add the garlic, parsley, red pepper flakes, salt, and pepper. Stir everything well and simmer for 2 minutes.
  • 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.

Video

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.

Nutrition

Calories: 278kcal | Carbohydrates: 7g | Protein: 32g | Fat: 13g | Saturated Fat: 2g | Cholesterol: 73mg | Sodium: 591mg | Potassium: 1002mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1438IU | Vitamin C: 35mg | Calcium: 52mg | Iron: 2mg