QiMeal
Microwave Cod with Tomato Herb Sauce
Microwave Cod with Tomato Herb Sauce · ready in 18 min · 4 servings · 185 kcal per serving · very easy · 10 ingredients
Tender cod fillets are gently cooked in the microwave with a fresh tomato and herb sauce, creating a light, aromatic dish that tastes clean, juicy, and comforting with bright citrus notes.
- Prep
- 12 min
- Cook
- 6 min
- Total
- 18 min
- Serves
- 4
- kcal
- 185
- Difficulty
- very easy
Ingredients · 4 servings
- 600 gCod fish fillet
- 200 gTomato, chopped
- 80 gOnion
- 60 gWater
- 30 gOlive oil
- 30 gLemon juice
- 3 gParsley flakes, dried
- 8 gGarlic
- 10 gBasil, fresh
- 6 gSalt
Equipment
microwave, chef knife, cutting board, fork, microwave safe cover, microwave safe dish, mixing bowl, oven mitts, spoon
Instructions
- Arrange cod
Place the cod fillets in a shallow microwave-safe dish. · 2 min
What to look for: fillets lying flat
- Mix tomato herb sauce
In a bowl, combine the tomatoes, onion, water, oil, lemon juice, parsley, garlic, basil and salt and spoon over cod. · 4 min
What to look for: evenly combined mixture
- Season fish
Sprinkle with seafood seasoning. · 1 min
What to look for: sauce evenly coating fish
- Microwave until flaky
Cover and microwave on high for 6 minutes or until fish flakes easily with a fork. · 6 min
What to look for: fish flakes easily with fork
Nutrition (per serving)
| kcal | 185 |
|---|---|
| Protein | 32 g |
| Carbohydrates | 6 g |
| of which sugars | 3 g |
| Fat | 5 g |
| of which saturated | 1 g |
| Fibre | 2 g |
| Sodium | 420 mg |
Nutri-ScoreA
Allergens
Contains: fish, nightshades, fodmap high
Storage and reheating
- Fridge: up to 2 days
- Freezer: not recommended
Ingredient substitutions
Cod fish fillet
- Haddock fillet: Cooks similarly and flakes easily.
- Pollock fillet: Slightly softer texture, reduce cook time.
Tomato
- Canned diced tomatoes: Drain excess liquid before use.
Onion
- Shallot: Milder and slightly sweeter flavor.
Olive oil
- Avocado oil: Neutral high-heat oil.
Lemon juice
- Lime juice: Slightly sharper acidity.
Parsley flakes
- Fresh parsley: Chop finely before use.
