Tomato Cod Fish Pasta (Simple & Healthy)
Ingredients
- Approx. 170 grams pasta of choice)
(approx. 6 ounces
- 1 Tbsp olive oil
- 4 large cloves garlic
minced
- 1/2 tsp chili flakes)
(or more if you want more spice
- 2 cups canned diced tomatoes
with liquids), (purchasing a 28 ounce or 796 ml can will be more than enough!
- 1 cup cherry or grape tomatoes)
(vine ripened for best flavour
- Approx. 340 grams cod fish)
(approx. 12 ounces
- 2 Tbsp fresh parsley
chopped
- Approx. 10 large leaves fresh basil
chopped
- to tasteSalt + pepper
- Optional: fresh parmesan to serve
Directions
- 1
PREP: Mince garlic and chop fresh herbs. Set aside.
- 2
Bring a large pot of water to a boil for the pasta. Cook pasta al dente, according to package directions. Drain when finished.
- 3
While the pasta water boils, heat olive oil in a large pan over medium-high. Add minced garlic and chili flakes, cooking for 2 minutes, until fragrant.
- 4
Add canned tomatoes and fresh tomatoes to the pan. Season with salt and pepper. Cook the sauce for about 10 minutes, stirring and pressing down on the cherry tomatoes so that they burst. The sauce will start to reduce and thicken.
- 5
Then, place the cod into the center of the tomato sauce. Cover the pan with a lid, and allow the cod to cook for 6-10 minutes, depending on the thickness of the fish. It should be fully opaque and flake easily when done.
- 6
Using the back of a spatula, break the fish up into pieces in the sauce. Turn off the heat, then stir in chopped parsley and basil.
- 7
Add drained pasta to the tomato sauce and toss well to combine. Season as needed, then serve with fresh parmesan if desired. Enjoy!
Tomato Cod Fish Pasta (Simple & Healthy)
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About this Recipe
Craving a healthy, flavorful dinner that tastes like a Mediterranean escape but is ready in about 40 minutes? This Tomato Cod Fish Pasta (Simple & Healthy) brings the fresh, vibrant flavors of Puglia, Italy, right to your kitchen for a weeknight meal that truly satisfies. It’s simple, nutritious, and utterly delicious.
Why This Recipe Works
Inspired by authentic Italian flavors, this recipe shines by gently poaching delicate cod fish directly in a rich, homemade tomato sauce. This technique infuses the fish with incredible flavor while keeping it moist and tender, ensuring a truly simple yet elevated dish. The fresh herbs and chili flakes create a vibrant, aromatic base that perfectly complements the mild white fish and sweet tomatoes.
What to Expect
You'll be delighted by a pasta dish brimming with bright, fresh tomato flavors from both canned diced and sweet cherry or grape tomatoes, along with a subtle warmth from chili flakes, and the aromatic lift of fresh basil and parsley. The tender, flaky cod perfectly complements your pasta of choice, all coated in a light yet satisfying sauce. It's a remarkably easy meal to pull together, proving that healthy eating can be incredibly delicious and accessible for any weeknight.
Customization & Variations
Feel free to adjust the chili flakes to your preferred spice level; a little more can add a pleasant kick. While cod fish is featured, other firm white fish varieties would likely work well with the gentle poaching method. If fresh basil or parsley are hard to find, dried herbs can be used in a pinch, though fresh offers the best aroma and flavor profile. You can also experiment with different pasta shapes you have on hand.
Serving & Context
This simple and healthy pasta is perfect for a busy weeknight dinner or a light, elegant meal to share with friends. Serve it as is, perhaps with a generous sprinkling of the optional fresh Parmesan cheese for a final flourish that adds a salty, savory depth.