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Mediterranean Cod with Tomatoes

Enjoy this low-fat meal with cod as part of your Healthiest Way of Eating this week. It not only tastes delicious but one serving provides 80% of the Daily Value (DV) for health-promoting Selenium and 66% DV for vitamin B-12 and much more.

Prep and Cook Time: 20 minutes


  • 600g cod/Kabeljoufillets
  • 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 chilli flakes to taste
  • * optional


  1. Slice onions and chop garlic and let sit for 5 minutes to bring out their hidden health benefits.
  2. Heat 1 TBS broth in a 10-12 inch stainless steel pan or skillet. Healthy sauté onion over medium heat for about 5 minutes in broth, until translucent. Add garlic and continue to sauté for another minute.
  3. 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.
  4. Add herbs, olives, capers, and cod fillets; cover and simmer for about 5 minutes, depending on how thick the fish is. This is our stove top braising cooking method. Season with salt and pepper to taste. Serve cod mixed with tomato herb sauce.

Serves 4

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