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Mediterranean cuisine is celebrated not only for its vibrant flavors but also for its emphasis on healthy, wholesome ingredients. Characterized by an abundance of fresh vegetables, whole grains, lean proteins, and healthy fats, this culinary tradition promotes a balanced diet that is both satisfying and beneficial for overall well-being. The Mediterranean diet is renowned for its potential health benefits, including improved heart health, better weight management, and reduced risk of chronic diseases. Among the many delightful dishes found in this region's cooking repertoire is the Mediterranean Cod Delight—a dish that perfectly encapsulates the essence of Mediterranean flavors while providing a nutritious meal option.

Mediterranean Cod with Tomato Basil Sauce

Embark on a culinary journey with Mediterranean Cod Delight—a dish that beautifully captures the vibrant essence of Mediterranean cuisine. With its fresh ingredients, including flaky cod, aromatic spices, and healthy fats like olive oil, this recipe not only tantalizes the taste buds but also promotes heart health and overall well-being. Learn how to prepare this delightful meal and explore variations that suit your taste. Enjoy a flavorful experience that's both nourishing and satisfying!
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Ingredients
  

4 fillets of cod (about 6 oz each)

Salt and pepper, to taste

2 tablespoons olive oil

1 small onion, finely chopped

3 cloves garlic, minced

1 can (14 oz) diced tomatoes, drained

1 teaspoon dried oregano

1 teaspoon dried basil

1/4 teaspoon red pepper flakes (adjust for spice preference)

1/2 cup Kalamata olives, pitted and sliced

1/4 cup fresh basil, chopped (for garnish)

Lemon wedges, for serving

Instructions
 

Preheat the Oven: Preheat your oven to 400°F (200°C).

    Prepare the Cod: Pat the cod fillets dry with paper towels. Season both sides with salt and pepper.

      Cook the Aromatics: In a large oven-safe skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until it becomes translucent, about 3-4 minutes. Add the minced garlic and cook for an additional 1 minute until fragrant.

        Make the Sauce: Stir in the drained diced tomatoes, dried oregano, dried basil, and red pepper flakes. Cook the mixture for about 5-7 minutes until it thickens slightly. Stir in the sliced Kalamata olives.

          Add the Cod: Nestle the seasoned cod fillets into the tomato basil sauce. Spoon some of the sauce over the top of the fish.

            Bake the Cod: Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork.

              Garnish and Serve: Remove the skillet from the oven. Garnish the dish with fresh chopped basil and serve with lemon wedges on the side for an added zing.

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