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The Mediterranean diet has gained widespread attention for its delicious flavors and numerous health benefits. This dietary pattern emphasizes fresh fruits and vegetables, whole grains, healthy fats, lean proteins, and plenty of herbs and spices. Its focus on wholesome ingredients not only makes meals vibrant and appealing but also promotes overall well-being, reducing the risk of chronic diseases and supporting heart health.

Mediterranean Cod with Tomato Basil Sauce

Discover the vibrant flavors of the Mediterranean with this Cod Delight featuring a luscious Tomato Basil sauce. Perfect for both weeknight dinners and special occasions, this dish is easy to prepare and packed with health benefits. Using fresh cod, juicy tomatoes, and aromatic basil, it creates a satisfying meal that's rich in nutrients. Experience the joy of Mediterranean cooking and delight your taste buds with this simple yet impressive recipe. Dive in and enjoy!
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Ingredients
  

4 cod fillets (about 6 oz each)

1 medium onion, finely chopped

3 cloves garlic, minced

1 can (14 oz) diced tomatoes, undrained

1 cup cherry tomatoes, halved

1/2 cup kalamata olives, pitted and sliced

1/4 cup fresh basil leaves, chopped

1 teaspoon dried oregano

1 teaspoon red pepper flakes (adjust to taste)

Salt and pepper to taste

2 tablespoons olive oil

1 lemon, zested and juiced

Fresh basil leaves for garnish

Instructions
 

Prepare the Cod: Rinse the cod fillets under cold water and pat dry with paper towels. Season both sides with salt, pepper, and lemon zest. Set aside.

    Make the Sauce: In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, or until it becomes translucent. Stir in the minced garlic and cook for another 1-2 minutes until fragrant.

      Add Tomatoes: Pour in the diced tomatoes (with their juices) and add the halved cherry tomatoes and sliced olives. Stir to combine.

        Season the Sauce: Sprinkle in the dried oregano and red pepper flakes. Bring the mixture to a gentle simmer and let it cook for about 10-12 minutes, allowing flavors to meld and sauce to slightly thicken. Stir occasionally.

          Add the Cod: Gently place the seasoned cod fillets into the skillet, spooning some sauce over them. Cover the skillet and cook for approximately 8-10 minutes, or until the cod is opaque and flakes easily with a fork.

            Finish with Basil: Once the cod is cooked through, remove the skillet from the heat. Sprinkle the chopped fresh basil over the dish and squeeze the lemon juice on top for a fresh zing.

              Serve: Carefully transfer the cod and sauce to serving plates. Garnish with additional fresh basil leaves and serve hot. Pair it with crusty bread or a side of couscous for a complete meal.

                Prep Time, Total Time, Servings: 10 mins | 30 mins | 4 servings