EN DE FR ES PT IT
Cod in Tomato-Olive Sauce with Fresh Basil
Recipe

Cod in Tomato-Olive Sauce with Fresh Basil

Starter • South Africa

A light yet satisfying starter: tender cod gently cooked in a quick tomato sauce with olives, garlic and capers, then topped with fresh basil.

Why smarter

Uses a modest amount of canola oil, relies on tomatoes, herbs and olives for big flavour, and keeps the fish gently poached so it stays moist without heavy fats.

Chef tip

If your cod pieces are thick, keep the sauce at a gentle simmer (not a boil) and cover the pan—this cooks the fish evenly and prevents it from breaking up.

Soft line

Fresh, briny and weeknight-easy.

Ingredients

# Ingredient Text Amount Unit Ingredient Name Notes
1 Cod fillets (skinless), cut into 4 pieces 600.000 g cod fillets fresh or thawed frozen
2 Canola oil 2.000 tsp canola oil
3 Onion, finely chopped 1.000 medium onion
4 Garlic cloves, crushed 3.000 cloves garlic
5 Dried oregano 1.000 tsp dried oregano
6 Chilli flakes (optional) 0.250 tsp chilli flakes or to taste
7 Crushed tomatoes (canned) 400.000 g crushed tomatoes or tomato passata
8 Water or low-salt fish/vegetable stock 0.500 cup water about 125 ml
9 Pitted olives, sliced (kalamata or black) 0.330 cup olives about 45 g
10 Capers, drained (optional) 1.000 tbsp capers
11 Lemon juice 1.000 tbsp lemon juice plus extra to serve if you like
12 Fresh basil, torn 0.500 cup fresh basil about 15 g
13 Salt and black pepper salt and black pepper season to taste

Method

  1. Pat the cod dry and season lightly with salt and black pepper.
  2. Heat the canola oil in a wide non-stick pan over medium heat. Add the onion and cook for 4–5 minutes until soft.
  3. Stir in the garlic, oregano and chilli flakes (if using) and cook for 30 seconds until fragrant.
  4. Add the crushed tomatoes and water/stock. Bring to a gentle simmer and cook for 5 minutes to slightly thicken.
  5. Stir in the olives and capers. Taste the sauce and adjust pepper (and salt only if needed).
  6. Nestle the cod pieces into the sauce. Reduce heat to low, cover, and gently simmer for 6–9 minutes (depending on thickness) until the fish flakes easily.
  7. Turn off the heat and drizzle over the lemon juice. Spoon sauce over the fish.
  8. Scatter with fresh basil and serve warm as a starter, with extra lemon if you like.