This Tuscan cod is the perfect combination of Mediterranean flavors. Tender, flaky cod is the main attraction, combined with the briny pop of capers and the sweet juiciness of sun-ripened tomatoes. If you are looking for a healthy, flavourful and quick weeknight dinner this recipe is for you! This dish really embodies the thing I love most about Italian food – vibrant, quality ingredients coming together to create a meal that is both comforting and sophisticated.
Why you’ll love this cod recipe
- It only has 171 calories per serving and fits into my weight-loss or weight maintenance meal plans.
- This recipe takes less than 20 minutes to make, so it is the perfect healthy weeknight meal.
- It feels kind of sophisticated, even though it only uses a few ingredients.
- It is full of nutritious ingredients, which will make you feel so good.
- It’s delicious and your entire family will love it!
What makes this dish healthy?
Cod is a very healthy choice! Like most seafood it is full of lean protein. That means that it has a lot of protein and not very much saturated fat, making it a heart healthy choice. It contains omega-3 fatty acids, which help your brain, reproductive and immune functions. And it has a bunch of vitamins like B12, B6 and D, which are essential for regular body functions, like creating energy and red blood cells.
Ingredients you’ll need
- Cod filets
- Kosher salt
- Fresh ground black pepper
- Olive oil
- Yellow onion
- Garlic
- Cherry tomatoes, preferably very ripe. Or any other ripe tomato will work.
- Capers
- Fresh basil
- Lemon
See recipe card for quantities.
Tools you’ll need
- Sharp knife
- Cutting board
- 2 frying pans
A little bit about cod
Cod is a mild, flaky, white fish known for being tender and highly nutritious. Cod is widely found in the cold, deep waters of the Atlantic and Pacific oceans and is found in the cuisines of North American and European cultures. While cod fish is not native to the Mediterranean sea, it plays a significant role in Italian cuisine, often found in the form of salted or dried cod. This is because Italian fishermen traveled long distances to fish cod and needed to preserve it for a long journey home.
There are a couple types of cod you will commonly find at your local market:
- Atlantic cod, which is the most widely consumed type
- Pacific cod, also known as Alaskan cod, which are found in the pacific northwest
Instructions
Make the sauce. Heat 1 tbsp of the olive oil in a frying pan over medium heat. Add the onions and saute for 5 minutes, or until the onions are translucent. Add the minced garlic and cook for another minute. Add the tomatoes, capers, and the ¼ tsp salt. Reduce the heat to low and simmer for about 5 minutes.
Pan-sear the cod. Pat the cod filets dry with a paper towel and season liberally with salt and pepper on both sides. Heat 1 tbsp of oil in the second frying pan over medium heat. Do not overcrowd the pan. If your pan is not large enough you may need to do this in 2 batches. Lay the fish down and cook for about 3 minutes. Flip them and cook for another 2-3 minutes on the other side. They should be golden brown on each side. Place the cod on a plate and spoon the tomato and caper mixture on top. Add freshly chopped basil and squeeze the juice of ½ a lemon over the fish.
TIP: Always dry the outside of any fish or any kind of meat when pan-searing or frying. Removing the excess moisture ensures a crispy outside, which is the desired effect of pan-searing.
Substitutions and Additions
- Substitute for cod. You can substitute the cod for other types of white flaky fish like sablefish, halibut, or haddock.
- Substitute for basil. You can use fresh Italian parsley instead.
- Add Olives. Black olives would combine nicely with the capers and tomatoes.
- Add parmesan cheese. Because cheese makes everything better, grate a little bit of cheese on top to complete the dish.
Storage
If you happen to have leftovers, you can refrigerate this cod dish for up to 3 days. This would make the perfect lunch the next along with a salad.
What to serve with Tuscan cod
Try serving this cod with a side of tomato basil salad and some garlic bread. You could also serve it on a bed of fresh pasta or potato gnocchi in a pesto sauce.
Wine pairings
This tuscan cod fish calls for a medium to full-bodied white wine with higher acidity because of the tomatoes and capers. Try it with a Chardonnay or a Sauvignon Blanc. If you prefer red, try a light-bodied red like a Pinot Noir or Gamay to match the delicate, flaky fish. Here are a few options:
- Saintly, The Good Sauvignon Blanc, Okanagan Valley, Canada
- Gamble Family Vineyard Sauvignon Blanc, Yountville, USA
- Stuhlmuller Vineyards, Chardonnay, Alexander Valley, USA
- RoseRock Pinot Noir, Eola-Amity Hills, USA
Related
Looking for other recipes like this? Try these:
Tuscan Cod with Capers and Tomatoes
Equipment
- Sharp knife
- Cutting board
- 2 frying pans
Ingredients
- 16 oz cod filets 4 filets 6 oz each
- Kosher salt
- Fresh ground black pepper
- 2 tbsp olive oil
- ½ yellow onion diced
- 2 cloves of garlic minced
- 1 cup very ripe cherry tomatoes halved
- 2 tbsp capers
- ¼ tsp kosher salt
- ¼ cup fresh basil chopped
- ½ lemon juice
Instructions
- Pat the cod filets dry with a paper towel and season liberally with salt and pepper on both sides. Set aside.
- Heat 1 tbsp of the olive oil in a frying pan over medium heat. Add the onions and saute for 5 minutes, or until the onions are translucent. Add the minced garlic and cook for another minute.
- Add the tomatoes, capers, and the ¼ tsp salt. Reduce the heat to low and simmer for about 5 minutes.
- Heat 1 tbsp of oil in the second frying pan over medium heat. Do not overcrowd the pan. If your pan is not large enough you may need to do this in 2 batches. Lay the fish down and cook for about 3 minutes. Flip them and cook for another 2-3 minutes on the other side. They should be golden brown on each side.
- Place the cod on a plate and spoon the tomato and caper mixture on top. Add freshly chopped basil and squeeze the juice of ½ a lemon over the fish.
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