Spanish Cod with Tomato Sauce

As we know, fish is a very important part of the Mediterranean diet, it´s low in fat, high in protein and loaded with many health benefits. This dish is loaded with flavors, easy to make and it´s all done using just one pan.

2 servings
Prep Time:
10 min
Cooking Time:
20 min
Total Time:
30 min


  • 2 tbsp extra virgin Spanish olive oil
  • 1 fillet of cod 300 to 350g
  • 3 cloves garlic
  • 1 small onion
  • 1/2 red bell pepper
  • 1/2 green bell pepper
  • 1/4 tsp smoked paprika
  • 1 14 ounce/400 gram can diced tomatoes
  • sea salt
  • black pepper, freshly ground
  • 2 tablespoons fresh parsley
  • 4 slices lemon


  1. Thinly slice 3 cloves of garlic, finely dice the onion, finely dice the red and green bell peppers, pat down the fillet of cod with paper towels, cut it into 2 pieces, then season them with sea salt and freshly cracked black pepper
  2. Heat a non-stick frying pan with a medium-high heat and add 2 tablespoons of extra virgin Spanish olive oil. When the oil is warm, add the fillets of cod into the pan skin side up, 2 minutes later flip the fillets, after a total cooking time of 4 minutes remove the cod fillets from the pan and transfer them into a dish and cover it.
  3. Using the same pan with the same heat add the sliced garlic and diced onions into the pan and mix them with the oil, scraping up anything that was leftover from the cod, after about 1 minute add the diced bell bell peppers into the pan and cook for about 5 minutes, then season everything with sea salt, freshly cracked black pepper and a generous 1/4 teaspoon of smoked paprika, the can of tomatoes, and mi