Tomato basil cod

When it comes to managing PCOS, lifestyle and nutrition are major players. In fact, research shows that what you eat can help lower inflammation and stabilize blood sugar. That’s why we’re here to share delicious and balanced recipes with you!

Let’s be real, it can be super easy to get stuck in a dinner rut making the same thing over and over again. However, when you fall into a routine, thinking of new recipes can be difficult, so let's switch it up with this delicious Tomato Basil Cod. This recipe uses nutritious, fresh ingredients and can be made in under 30-minutes! We recommend serving this dish with a side of complex carbohydrate and some greens (kale, spinach, salad, or asparagus are all great options) to make it a balanced meal.

Keep reading for the full recipe…

What you need to make this recipe

First, let’s review the ingredients you will need for this recipe. 

• Olive oil: Olive oil is a staple in the Mediterranean diet and is naturally high in healthy monounsaturated fatty acids (MUFAs). Not only is it a good source of fat, olive oil is also high in antioxidants that fight free radicals in the body.
• Garlic: On top of adding a punch of flavor to your dish, garlic is jam-packed with nutrients like flavonoids, oligosaccharides, amino acids, allicin and sulfur.
• Cherry tomatoes: Tomatoes add a beautiful color and flavor to this dish. They are also a good source of vitamin C, vitamin K, antioxidants and a phytonutrient called lycopene.
• Basil: Using herbs like basil will add flavor to your cooking as well as a boost of antioxidants and phytonutrients!
• Lemon: Lemons are an excellent source of vitamin C which can help keep your immune system strong.
• Cod: Cod is a great source of protein, B vitamins and selenium. It has a mild taste and a light flaky texture that pairs deliciously with many different sauces.

Other ways to make this recipe

Get creative and add your own flare to this recipe by using your favorite ingredients! Here are some ideas:

• Add 1 tsp of oregano for more flavor
• Cook cod with mushrooms and diced onions for more aromatics
• Add a splash of white wine for more aromatics
• Swap out the cod for salmon, halibut or your favorite type of fish!

How to Make this Recipe 

Servings: 4

Ingredients

For the Tomato Basil Sauce:

• 2 tablespoons olive oil
• 3 large cloves garlic, finely minced
• 1 pint cherry tomatoes, sliced in half
• 1/2 cup fresh basil, finely chopped
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon salt 
• 1/4 teaspoon pepper

For the Cod:

• 2 tablespoons olive oil
• 1 and 1/2 pounds fresh cod, cut into 4 filets
• Salt and pepper

Instructions

For the Tomato Basil Sauce:

1. Heat oil in a large pan over medium heat. Add garlic and cook for 1 minute, or until garlic is fragrant. 
2. Add the cherry tomatoes and cook, stirring occasionally, until they're soft and blistering, but still hold their shape, 9 to 12 minutes. 
3. Stir in the basil, lemon juice, salt, and pepper and cook for 2 minutes. Set aside until needed.

For the Cod:

4. Heat oil in a large pan over medium heat. 
5. Pat the cod dry with paper towels. Then season both sides of cod with salt and pepper.
6. Place cod in the oil and cook until golden brown, about 3 minutes. Carefully flip the cod over and continue cooking for another 3 to 4 minutes, or until it's cooked through.
7. Pour the tomato basil sauce over the cod and enjoy over a bed of leafy greens and your choice of complex carb!

Want to learn more about nutrition and PCOS? Check out this blog article for more information on how you can manage symptoms through your diet!

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