Mediterranean cod and tomato pan-fry

Mediterranean cod and tomato pan-fry with garlic and good olive oil. A quick, light fish lunch that tastes of Italy.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 210 kcal per serving
• Protein: 28 g
• Fat: 7 g
• Carbs: 8 g

Ingredients

• 300g cod fillet
• 400g tomatoes
• 1 clove of garlic
• 1 tbsp olive oil
• 1 tsp oregano

Method

You’ll need: frying pan · stick blender · chopping board · knife

1. Finely chop the garlic clove and gently soften it in the olive oil in a large frying pan.
2. Pour the puréed tomatoes into the pan and let the sauce thicken over a high heat for 5 min.
3. Cut the cod fillet into four pieces and lightly season both sides with salt.
4. Carefully lay the fish in the boiling-hot tomato sauce and sprinkle generously with oregano.
5. Turn the heat right down, put a lid on and let the fish poach in the sauce for just under 10 min.

Good to know

This super-quick pan dish instantly brings to mind Italy's deep blue sea. The poached pieces of fish almost fall apart by themselves.

Swaps

Tomatoes → coconut milk (for a slightly Thai touch, the tomato sauce can easily be replaced with pale, creamy coconut milk).

Cooking tips

Be sure to reduce the tomato sauce a little before adding the fish. Fish releases a lot of water, which quickly makes the sauce runny.

Storage

You can easily keep the dish in the fridge for the next day. Reheat it very slowly, though, so the delicate cod doesn't turn tough.

Allergens

Contains fish. Completely gluten-free and lactose-free.

Dairy-free recipes