Garlic Herb Cod with Stewed Tomatoes
Garlic herb cod turns a simple can of fire-roasted tomatoes, tender cod, and a handful of kale into a fast skillet dinner that tastes fresh, cozy, and bright.
This recipe uses a short ingredient list and lets the tomatoes do most of the work. Cod cooks quickly, so you save time without giving up real flavor. The kale adds color, fiber, and a gentle earthy bite.
Why You’ll Love This Recipe
- Light but satisfying: The cod turns flaky and tender while the tomatoes create a rich spoonable sauce.
- Fast weeknight timing: Once the sauce simmers, the fish cooks covered in about 8 minutes.
- Simple pantry flavor: Garlic, oregano, and fire roasted tomatoes make the dish taste deeper than the ingredient list looks.
- One pan cleanup: Everything cooks in one skillet, so dinner stays easy.
Fabian’s Budget and Health Tip: Use frozen cod fillets if they cost less. Thaw them overnight in the fridge, pat them very dry, and cook them the same way. You can also swap kale for spinach if that is what you already have, but add spinach during the final 2 minutes so it stays bright.
Ingredients (Serves 4)
- 1 lb (450 g) cod fillets, cut into 4 portions
- 1 can (14.5 oz or 411 g) fire roasted tomatoes
- 1 cup (25 g) chopped kale, tough stems removed
- 2 garlic cloves, minced
- 1 teaspoon (1 g) dried oregano
- 1 tablespoon (15 ml) olive oil
- 1/2 teaspoon (3 g) salt, plus more to taste
- 1/4 teaspoon (1 g) black pepper
Step-by-Step Instructions
1. Warm the Garlic
Set a large skillet over medium heat. Add the olive oil, then stir in the minced garlic. Cook for 30 to 45 seconds, just until the garlic smells sweet and savory. Do not let it brown, because browned garlic can taste bitter.
2. Build the Tomato Sauce
Pour in the fire roasted tomatoes with their juices. Stir in the oregano, salt, and black pepper. Let the tomatoes bubble gently for 2 to 3 minutes, until the sauce smells herby and the edges of the skillet start to simmer.
3. Add the Cod
Pat the cod dry with a paper towel, then lay the pieces over the tomato sauce. Spoon a little sauce over the top of each piece. The fish should sit partly in the tomatoes so it steams and soaks up the garlic herb flavor.
4. Scatter the Kale and Cover
Scatter the chopped kale around and over the cod. Cover the skillet and cook for about 8 minutes. The sauce should gently bubble, the kale should soften, and the cod should turn opaque and flake easily with a fork.
5. Taste and Serve
Taste the tomato sauce and add a small pinch of salt or pepper if needed. Serve the cod in shallow bowls with plenty of stewed tomatoes and kale spooned over the top.
Expert Troubleshooting and FAQs
How do I know when cod is done?
Cod is done when it turns fully opaque and flakes into large, moist pieces with gentle pressure from a fork. If you use a thermometer, the center should reach 145°F (63°C).
Why did my cod fall apart?
Cod is delicate. Keep the simmer gentle and avoid stirring after you add the fish. Use a wide spatula to lift each piece from the skillet.
Can I use another fish?
Yes. Haddock, pollock, or tilapia work well. Thicker pieces may need 1 to 3 extra minutes, while very thin fillets may cook faster.
Estimated Nutritional Facts per Serving
- Calories: 175
- Protein: 24 g
- Carbs: 7 g
- Fats: 5 g
Garlic Herb Cod with Stewed Tomatoes
Ingredients
- 1 lb (450 g) cod fillets, cut into 4 portions
- 1 can (14.5 oz or 411 g) fire roasted tomatoes
- 1 cup (25 g) chopped kale, tough stems removed
- 2 garlic cloves, minced
- 1 teaspoon (1 g) dried oregano
- 1 tablespoon (15 ml) olive oil
- 1/2 teaspoon (3 g) salt, plus more to taste
- 1/4 teaspoon (1 g) black pepper
Instructions
- 1. Warm the Garlic. Set a large skillet over medium heat. Add the olive oil, then stir in the minced garlic. Cook for 30 to 45 seconds, just until the garlic smells sweet and savory. Do not let it brown, because browned garlic can taste bitter.
- 2. Build the Tomato Sauce. Pour in the fire roasted tomatoes with their juices. Stir in the oregano, salt, and black pepper. Let the tomatoes bubble gently for 2 to 3 minutes, until the sauce smells herby and the edges of the skillet start to simmer.
- 3. Add the Cod. Pat the cod dry with a paper towel, then lay the pieces over the tomato sauce. Spoon a little sauce over the top of each piece. The fish should sit partly in the tomatoes so it steams and soaks up the garlic herb flavor.
- 4. Scatter the Kale and Cover. Scatter the chopped kale around and over the cod. Cover the skillet and cook for about 8 minutes. The sauce should gently bubble, the kale should soften, and the cod should turn opaque and flake easily with a fork.
- 5. Taste and Serve. Taste the tomato sauce and add a small pinch of salt or pepper if needed. Serve the cod in shallow bowls with plenty of stewed tomatoes and kale spooned over the top.
