Mediterranean Cod


Prep and Cook Time: 20 minutes



2 medium onions, sliced medium thick

3 medium cloves garlic, chopped

½ cup + 1 TBS chicken or vegetable broth

1 15 oz can diced tomatoes

2 TBS fresh lemon juice

*¼ cup chopped black olives

*1 TBS capers

½ cup chopped fresh basil

2 tsp chopped fresh rosemary

2 tsp chopped fresh thyme

1 lb cod fillets, cut into 2 inch pieces

salt and cracked black pepper to taste

red chili flakes to taste

* optional


Slice onions and chop garlic and let sit for 5 minutes to bring out their hidden health benefits.

Heat 1 TBS broth in a 10-12 inch stainless steel pan or skillet. Sauté onion over medium heat for about 5 minutes in broth, until translucent. Add garlic and continue to sauté for another minute.

Add rest of broth, diced tomatoes, and lemon juice. Bring to a simmer on high heat. Once it starts to simmer reduce heat to medium and simmer for about 5 minutes.

Add herbs, olives, capers and cod fillets; cover and simmer for about 5 minutes, depending on how thick the fish is. Season with salt and pepper to taste. Serve cod mixed with tomato herb sauce.


Serves 4                                                                

Serving Suggestions: Serve with Rice


Pdf of recipe can be found here