Dinner Lunch

Wild Cod Fillet in Tomato Sauce

Wild Cod Fillet in Tomato Sauce

My parents love when we come over. They are always looking for reasons to have us over. Now that we have a child, which happens to be their very first grandchild, they are continuously requesting us to visit. Well, there is no better way to entice us than using food, and boy, does my mom know it! One of my husband’s favorite dishes is the wild cod fillet in tomato sauce! He can never turn it down. The amazing thing about this dish is the ability to make it from a variety of fish. Once, my mom made it with a fish that happened to have some bones in it. Oops! That caught him by surprise! No worries, it never happened again. (I think she was worried we might not come over again as quickly next time)

This dish certainly brings our family together though, even if we have to drive 30 minutes out of the way to eat it. It certainly is worth it. Now, there are two amazing things about this dish that you should know.

First, it’s a great way to introduce fish into your diet, if you haven’t already. But then, why would you be reading this if you are not a“fish person”? Perhaps you are attempting to get a spouse, friend, or child more interested in the fish menus?This is a great place to start because cod fish is one of the mildest fishes you can cook! With the tasty tomato sauce over top, this may become a requested form of some healthy Omega-3 fatty acids!

Secondly, Don’t bother pressing the reheat button on this one! Yes, you understood correctly! This dish can be enjoyed hot or cold.

Wild Cod Fillet in Tomato Sauce

Serving Size: 8-10


  • 3 pounds wild cod fillet
  • 1-teaspoon salt
  • 3-4 tablespoons olive oil (divided)
  • 3 carrots, grated
  • 1 yellow onion, diced
  • I cup water
  • 3 ounces tomato paste
  • 5 ounces condensed tomato soup


  1. Wash fresh cod in cold water, then cut into 2inch squares.
  2. Add 2 tablespoons of olive oil to skillet, turn stove on medium-high and place cod onto skillet. Make sure not to place fish overtop of each other.
  3. Fry fish approximately 15 minuets, flipping the fish over half way through. You want the fish to take on a light golden color.You will notice fish will begin to flake. Salt fish right before you turn off skillet. Salting fish earlier will result in excessive flaking. Place fish onto serving platter.
  4. Prepare tomato sauce by grating 3 carrots and dicing 1 yellow onion. Add 1 to 2 tablespoons of olive oil to skillet. With the stove top set on medium heat, add the carrots and onions. Allow vegetables to cook, until onions have softened and acquired a golden color.
  5. Add 5 ounces of condensed tomato soup along with 3 ounces of tomato paste to the vegetables skillet. Mix together to form a thick uniformed sauce. Add 1 cup of water (more water for a less thicker sauce) to the skillet. Mix together and allow sauce to simmer for a minute on the stove. Turn off stove and pour tomato sauce over fish.
  6. Serve hot or cold!
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