Fish & seafood · Everyday cooking
Cod in Tomato & Olive Sauce
Thick pieces of cod gently poached in a garlicky tomato sauce with black olives.
- Prep
- 10 min
- Cook & rest
- 25 min
- Total
- 35 min
- Servings
- 4
- Method
- Stovetop
MAKE IT YOUR PORTION
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Original recipe: 4 servings.
Cooking times and equipment describe the original recipe. Larger batches may need more space or time; follow the temperature and texture cues in the method.
FOR 4 servings
Ingredients
Weights refer to the preparation listed, before cooking unless stated otherwise. Tap an ingredient to see its source.
- Atlantic codboneless fillets650 g
- Canned tomatoesIn tomato juice, no added salt500 g
- Black olivesdrained and sliced80 g
- Zucchinidiced350 g
- Olive oilSalad or cooking oil20 g
- Onionfinely chopped70 g
- Garlicminced10 g
- BasilDried2 g
- SaltTable salt2 g
- Black pepperDried, ground1 g
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STEP BY STEP
Let’s make it.
- Heat the oil in a wide lidded skillet. Add the onion and cook over medium heat for 4–5 minutes until softened.
- Add the zucchini and cook for 4 minutes. Stir in the garlic, tomatoes, basil, salt and pepper and simmer uncovered for 5 minutes.
- Stir in the olives. Nestle the cod into the sauce and spoon some tomato over the top.
- Cover and simmer gently for 8–12 minutes, depending on thickness, until the cod reaches 145°F (63°C) and separates into flakes.
- Lift the fish carefully into 4 servings and share the vegetables and sauce equally.
Kitchen notes
- A gentle simmer keeps the cod in large flakes. Thaw frozen fillets fully before starting.
ESTIMATED · PER EQUAL SERVING
What’s in your portion?
- Total carbs
- 11.1 g
- Fiber
- 4.2 g
- Carbs − fiber
- 7 g
- Protein
- 31.6 g
- Fat
- 8.9 g
- Energy
- 248 kcal
Calculated from USDA ingredient records, divided into 4 servings. Includes listed oils, sauces and sides; assumes all cooking fat and juices are eaten. A dash means a nutrient is unavailable. Actual ingredients and cooking losses can change the result.
Sources & calculationUse a food thermometer for the temperatures in the method. FoodSafety.gov cooking temperatures ↗
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CARBPORTION · TAKE IT TO THE SHOP
Shopping list
Cod in Tomato & Olive Sauce
For 4 servings
Fish & seafood
- Atlantic codRaw650 g
Vegetables
- GarlicRaw10 g
- OnionRaw70 g
- ZucchiniRaw, with skin350 g
Oils & fats
- Olive oilSalad or cooking oil20 g
Herbs & spices
- BasilDried2 g
- Black pepperDried, ground1 g
- SaltTable salt2 g
Sauces & pantry
- Black olivesRipe, canned, drained edible portion80 g
- Canned tomatoesIn tomato juice, no added salt500 g
Amounts are edible ingredient weights for the recipe, not package sizes. Check your pantry for oil and seasonings. Plain cooking water is omitted.
CarbPortion · /recipes/cod-tomato-olive-skillet/
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