Cod with tomatoes and olives
Cod simmered Mediterranean-style with tomatoes and olives: a fragrant, light cutting dish, high in protein and low in calories.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle300 g cod fillet
- check_circle400 g crushed tomatoes
- check_circle40 g black olives
- check_circle1 onion
- check_circle2 cloves garlic
- check_circle14 g olive oil
- check_circleOregano, basil, salt, pepper
Method
- 1Sauté the onion and garlic in the oil.
- 2Add the tomatoes, olives and oregano, and simmer for 10 minutes.
- 3Nestle the cod fillets in the sauce.
- 4Cover and cook for 10 minutes over low heat.
- 5Scatter basil and serve.
Fish the Mediterranean way
This cod simmered with tomatoes and olives brings a Mediterranean touch to cutting: 31 g of protein for 307 kcal and 12 g of fat. Cod, a very lean white fish, simmers in a tomato sauce fragrant with garlic and herbs, lifted by the olives. A tasty, colourful dish that breaks from steamed fish while staying light.
Olives, concentrated flavour
Olives bring a lot of flavour for little volume, but they also concentrate fat and salt: 40 g is enough to flavour the whole dish. When cutting, don't overdo it. The tomato sauce, meanwhile, is nearly free on calories and brings lycopene and lots of flavour. For a fuller meal, serve with rice, couscous or whole-grain bread.
Simmering without breaking the fish
First make the tomato sauce (onion, garlic, oregano, basil) and let it reduce, then lay the cod fillets on top and let them poach gently, covered, for 8-10 minutes, without stirring: cod is delicate and falls apart if handled too much. It is ready when the flesh turns opaque and flakes. Add the olives at the end.
The Mediterranean way, a model for athletes
This dish belongs to the Mediterranean diet, often cited as one of the healthiest in the world — and it has a lot to offer a lifter. Lean protein-rich fish, tomato packed with antioxidants (lycopene), olive oil and olives for good fats, herbs and garlic for flavour without excess salt: it is a way of eating that is both tasty and perfectly compatible with body-composition goals.
This model rests on whole, colourful, minimally processed foods, with fish given pride of place. Working one or two fish meals a week into your diet, like this cod, diversifies your protein sources and brings nutrients (iodine, selenium, omega-3s for oily fish) that meat alone doesn't cover. Eating 'healthy' has never meant eating bland.
What to pair it with
To vary cod and white fish dishes, these recipes extend the idea.
Key takeaways
- 31 g protein for 307 kcal: a light, tasty Mediterranean simmered fish.
- Olives flavour strongly: 40 g is enough, portion them when cutting.
- Poach the cod without stirring so it doesn’t fall apart.
- Serve with rice, couscous or bread for a complete meal.
Frequently asked questions
Are olives good for muscle building?
They provide good fats (like olive oil) and flavour, but are fatty and salty: eat them in moderation, especially when cutting. A small amount is enough to flavour a whole dish. They belong in a balanced Mediterranean diet.
Can you use a fish other than cod?
Yes: pollock, hake, coley or sea bream suit this tomato-simmered cooking well. Choose a firm-fleshed fish that holds up. A fattier fish like fresh tuna also works, adjusting the calories.
Can you make this dish ahead?
The tomato sauce preps perfectly ahead and even gains flavour. The cod, however, is best cooked at the last moment (it dries out on reheating). Make the sauce ahead and poach the fish at serving time.
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