Mediterranean Delight: Cod in Tomato and Wine Sauce Recipe

Cod in tomato and wine sauce is a classic Mediterranean dish that’s both healthy and incredibly flavorful. This recipe is simple enough for a weeknight meal but elegant enough to serve to guests. The combination of flaky cod, sweet tomatoes, aromatic herbs, and a splash of wine creates a symphony of tastes that will transport you to the sunny shores of the Mediterranean.

This article will guide you through each step of making this delightful dish, providing helpful tips and variations to customize it to your preferences. Get ready to enjoy a taste of the Mediterranean in your own kitchen!

Why You’ll Love This Recipe

* **Healthy and Delicious:** Cod is a lean protein packed with nutrients, and the tomato sauce is rich in antioxidants. The wine adds depth of flavor without adding extra fat.
* **Easy to Make:** This recipe requires minimal ingredients and straightforward steps, making it perfect for busy weeknights.
* **Versatile:** You can easily adapt this recipe to your liking by adding different vegetables, herbs, or spices.
* **Impressive:** Despite its simplicity, this dish looks and tastes sophisticated, making it ideal for entertaining.
* **One-Pan Meal:** Less cleanup is always a bonus! This recipe can be made entirely in one pan, saving you time and effort.

Ingredients You’ll Need

* **Cod Fillets:** 4 (about 6 ounces each), skinless
* **Olive Oil:** 2 tablespoons
* **Onion:** 1 medium, chopped
* **Garlic:** 2 cloves, minced
* **Canned Crushed Tomatoes:** 28 ounces
* **Dry White Wine:** 1/2 cup (such as Sauvignon Blanc or Pinot Grigio)
* **Dried Oregano:** 1 teaspoon
* **Dried Basil:** 1 teaspoon
* **Red Pepper Flakes:** 1/4 teaspoon (optional, for a little heat)
* **Salt:** To taste
* **Black Pepper:** To taste
* **Fresh Parsley:** 2 tablespoons, chopped (for garnish)
* **Lemon Wedges:** For serving (optional)

Ingredient Notes and Substitutions

* **Cod:** Fresh or frozen cod fillets can be used. If using frozen, thaw them completely before cooking. Other white fish like halibut, haddock, or sea bass can be substituted for cod.
* **Olive Oil:** Extra virgin olive oil is preferred for its flavor and health benefits, but regular olive oil can also be used.
* **Onion:** Yellow or white onion works well in this recipe. Shallots can also be used for a milder flavor.
* **Garlic:** Fresh garlic is recommended, but garlic powder can be used in a pinch (about 1/2 teaspoon).
* **Canned Crushed Tomatoes:** You can also use diced tomatoes or tomato puree, but crushed tomatoes provide the best texture.
* **Dry White Wine:** If you don’t have white wine, you can substitute chicken broth or vegetable broth. The wine adds a depth of flavor, but the dish will still be delicious without it.
* **Dried Herbs:** Fresh oregano and basil can be used instead of dried. Use about 1 tablespoon of each, chopped.
* **Red Pepper Flakes:** Omit if you don’t like spice.
* **Fresh Parsley:** Other fresh herbs like cilantro or chives can be used for garnish.

Equipment You’ll Need

* **Large Skillet or Dutch Oven:** A skillet with a lid or a Dutch oven is ideal for cooking this dish.
* **Cutting Board:** For chopping vegetables.
* **Knife:** For chopping vegetables and herbs.
* **Measuring Cups and Spoons:** For measuring ingredients.
* **Spatula or Spoon:** For stirring the sauce.

Step-by-Step Instructions

Here’s a detailed guide to creating this flavorful dish:

Step 1: Prepare the Ingredients

* Chop the onion and mince the garlic.
* If using fresh herbs, chop the parsley, oregano, and basil.
* Pat the cod fillets dry with paper towels. This will help them sear better.

Step 2: Sauté the Aromatics

* Heat the olive oil in a large skillet or Dutch oven over medium heat.
* Add the chopped onion and cook until softened, about 5-7 minutes.
* Add the minced garlic and cook for another minute, until fragrant. Be careful not to burn the garlic.

Step 3: Build the Tomato Sauce

* Pour in the canned crushed tomatoes and the white wine.
* Stir in the dried oregano, dried basil, and red pepper flakes (if using).
* Season with salt and black pepper to taste.
* Bring the sauce to a simmer and cook for 10-15 minutes, allowing the flavors to meld.

Step 4: Cook the Cod

* Gently place the cod fillets into the simmering tomato sauce.
* Spoon some of the sauce over the top of each fillet.
* Cover the skillet or Dutch oven with a lid.
* Reduce the heat to low and cook for 8-10 minutes, or until the cod is cooked through and flakes easily with a fork. The cooking time will depend on the thickness of the cod fillets.

Step 5: Garnish and Serve

* Remove the skillet from the heat.
* Garnish with fresh parsley.
* Serve the cod in tomato and wine sauce immediately. It’s delicious served with crusty bread, rice, pasta, or roasted vegetables.
* Offer lemon wedges on the side for squeezing over the fish, if desired.

Tips for Perfect Cod in Tomato and Wine Sauce

* **Don’t Overcook the Cod:** Cod can become dry and rubbery if overcooked. Cook it just until it flakes easily with a fork.
* **Use Good Quality Tomatoes:** The quality of the tomatoes will significantly impact the flavor of the sauce. Use good quality canned crushed tomatoes or, even better, fresh tomatoes when they are in season.
* **Adjust the Seasoning:** Taste the sauce and adjust the seasoning as needed. You may need to add more salt, pepper, or herbs to suit your preferences.
* **Simmer the Sauce:** Simmering the sauce allows the flavors to meld together and deepen. Don’t skip this step!
* **Pat the Cod Dry:** Patting the cod fillets dry before cooking will help them sear better and prevent them from becoming soggy.

Variations and Additions

* **Add Vegetables:** Add vegetables like bell peppers, zucchini, eggplant, or mushrooms to the sauce for a heartier dish. Sauté the vegetables with the onion and garlic before adding the tomatoes.
* **Use Different Herbs:** Experiment with different herbs like thyme, rosemary, or bay leaf to change the flavor profile of the dish.
* **Add Olives or Capers:** Kalamata olives or capers add a briny, salty flavor to the sauce.
* **Make it Spicy:** Add more red pepper flakes or a pinch of cayenne pepper for a spicier dish.
* **Add Cream or Coconut Milk:** Stir in a splash of cream or coconut milk at the end of cooking for a richer, creamier sauce.
* **Bake the Cod:** Instead of cooking the cod on the stovetop, you can bake it in the oven. Preheat the oven to 400°F (200°C). Prepare the sauce as directed, then pour it into a baking dish. Place the cod fillets in the sauce and bake for 15-20 minutes, or until the cod is cooked through.
* **Seafood Medley:** Add other seafood like shrimp, mussels, or clams to the sauce along with the cod for a more complex seafood dish. Adjust cooking times accordingly.

Serving Suggestions

Cod in tomato and wine sauce is a versatile dish that can be served in many ways. Here are a few ideas:

* **With Crusty Bread:** Serve with crusty bread for dipping into the flavorful sauce.
* **Over Rice:** Serve over white rice, brown rice, or quinoa.
* **With Pasta:** Serve over your favorite pasta shape, such as spaghetti, linguine, or penne.
* **With Roasted Vegetables:** Serve with roasted vegetables like broccoli, asparagus, or Brussels sprouts.
* **As a Stew:** Serve as a stew with a side of crusty bread.
* **Polenta:** Spoon the cod and tomato sauce over creamy polenta for a comforting and satisfying meal.
* **Couscous:** Fluffy couscous makes a light and flavorful base for this dish.

## Make Ahead and Storage Instructions

* **Make Ahead:** The tomato sauce can be made ahead of time and stored in the refrigerator for up to 3 days. Add the cod just before serving.
* **Storage:** Leftover cod in tomato and wine sauce can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop or in the microwave.
* **Freezing:** While it’s best enjoyed fresh, you can freeze leftover cod in tomato sauce for up to 1 month. Thaw overnight in the refrigerator before reheating.

Nutritional Information (per serving, approximate)

* Calories: 300-350
* Protein: 35-40g
* Fat: 10-15g
* Carbohydrates: 15-20g

*Note: Nutritional information may vary depending on specific ingredients and portion sizes.*

Conclusion

Cod in tomato and wine sauce is a delightful and healthy Mediterranean dish that’s easy to make and full of flavor. With simple ingredients and straightforward steps, you can create a restaurant-quality meal in your own kitchen. Whether you’re looking for a quick weeknight dinner or an impressive dish for entertaining, this recipe is sure to become a new favorite. So gather your ingredients, follow the steps, and enjoy a taste of the Mediterranean! Buon appetito!