Tuscan cod is a quick and healthy way of cooking cod in a skillet in about 20 minutes with fresh or frozen fish.
The recipe is straight out of Italy and we love it as a simple but satisfying weeknight dinner.
Introduction
Cod is a healthy and versatile ingredient because it's packed with protein, low in fat, and you can cook it in many different ways.
Louise and I try to include white fish more and more in our diet because since we started eating it we feel really good and satiated.
Our favorite cod recipes are those from mediterranean countries because they are quick and easy to make, they are fresh, and use wholesome and healthy ingredients.
You might have already seen our baked cod with lemon and breadcrumbs, which is also delicious.
This tuscan cod is cooked in a skillet on the stove top with a rich tomato sauce seasoned with olives and oregano.
Honestly you guys, this recipe is so good you want to make sure you have piece of crusty bread to sop up the sauce.
Ingredients
Find complete ingredient list and quantities in the recipe box at the bottom of the page.
- Cod: you can use fresh cod fillets or frozen cod that you defrosted a night in the fridge.
- Flour: just a bit to coat the fillet.
- Onions: don't skimp on the onions, they are delish in this sauce.
- Tomato puree: we recommend imported tomato passata from Italy. It's SO good, sweet, and less acidic than regular tomato puree.
- Extra virgin olive oil: a must in mediterranean recipes.
- Olives and capers: if you don't like capers you can omit them.
- Dried oregano: substitute fresh parsley.
- Dry white wine: to deglaze the pan and add a touch of acidity. Don't worry about the alcohol level as it will evaporate as the wine cooks. It's NOT gonna be a boozy sauce.
- Something spicy: red pepper flakes, dried chilies, fresh chilies; you choose. It's not an overly spicy sauce though. Just a touch to tingle your tongue.
- Salt & black pepper to taste.
How to cook cod
- Step 1: Sauté sliced onion in oil in a large (best if non-stick) skillet for 5 minutes and set it aside.
- Step 2: Flour cod poieces and fry in the same skillet with some fresh olive oil just over a minute per side. Add white wine (to deglaze the pan) and cook until the wine smell is gone.
- Step 3: Add back the onions, tomato puree, capers, and olives. Season with oregano, salt, black pepper, and red pepper flakes to taste.
- Step 4: Stir gently and cook covered for about 15 to 20 mintues, or until your cod is cooked. Taste, adjust for salt, and serve with a piece of crusty bread to sop up the sauce.
We recommend this with sautéed Tuscan Kale or an Italian salad.
Tips
Frozen cod: If using frozen cod, make sure to defrost it first. To defrost cod it's best to remove it from the package, put it in an airtight container, and leave it in the fridge a day in advance. You could also try thawing in the microwave with thawing function but be careful as your cod might fall apart.
Cooking time: cod cooks quickly, try not to overcook it. It should be done in about 15 minutes so keep an eye on it.
More Easy Dinners
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Recipe
Tuscan Cod
Ingredients
- 1.3 pounds (21 oz) cod fresh or frozen (defrosted)
- ⅓ cup all-purpose flour
- 2 tablespoons extra virgin olive oil
- 2 onions
- ¼ cup dry white wine
- 2 cups tomato puree best if Italian passata
- ⅓ cup olives
- 1 tablespoon capers
- 1 teaspoon dried oregano
- ½ teaspoon salt or more to taste
- ⅛ teaspoon black pepper + red pepper flakes to taste
Instructions
- Cut 2 onions in half, then into slices, and sauté them in 2 tablespoons extra virgin olive oil in a large skillet for 5 minutes. Remove from the pan and set aside.Flour 1.3 pounds (21 oz) cod on all sides.
- Fry cod in the same skillet with a drizzle of fresh oil for about 1½ minute per side.Add ¼ cup dry white wine and cook for 2 minutes uncovered. You want the smell of the wine gone.
- Add back the onions, 2 cups tomato puree, ⅓ cup olives, and 1 tablespoon capers.Season with 1 teaspoon dried oregano, ½ teaspoon salt, and ⅛ teaspoon black pepper.
- Stir gently then cook on low heat for about 15 to 20 minutes, partially covered.Taste, adjust for salt, and serve with a piece of crusty bread to sop up the sauce.
Video
Notes
- Cod: substitute any other white fish.
- Onion: substitute shallots.
- Dry white wine: wine is to add acidity and the alchool content will evaporate. If you don't want to use white wine, substitute fish stock or vegetable broth. Even a splash of water will work.
- Tomato puree: best if Italian passata. Substitute canned crushed tomatoes, or whole canned peeled tomatoes smashed with a fork.
- Capers: omit if you don't like them.
- Dried oregano: substitute fresh parsley.
- If using frozen fish, defrost it in the fridge overnight or carefully use the microwave's thawing function.
- Cod cooks fast, in about 15 minutes, avoiding overcooking.
Katrin says
I love this recipe! Saw your video on YouTube and made it immediately. It turned out delicious and my family loved it. Keep these recipes coming please. They are a huge help for us.
Nico Pallotta says
Thank you so much for the comment Katrin. We are so happy you all liked the cod recipe.
We'll keep them coming 🙂
Nico