Simple Catalan Tomato Sauce for Fish


Yield: 8 (4 oz.) servings                                                             Cooking Time: 10 minutes 

Prep Time: 10 minutes                                                              Total Time: 20 minutes 


1 tablespoon olive oil                                                                1 tablespoon fresh oregano, chopped 

1 tablespoon fresh garlic, thinly sliced or minced                ¼ cup Kalamata olives, sliced 

1 cup yellow onion, diced                                                         1 tablespoon capers, drained 

1 bay leaf                                                                                     1 tablespoon golden balsamic vinegar 

½ teaspoon dried oregano                                                        3 cups diced tomatoes in juice 

1/8 teaspoon crushed red pepper                                           1 cup water 

¼ teaspoon fine ground black pepper                                     2 tablespoons fresh Italian parsley, chopped 

1 teaspoon fresh thyme, chopped                                           32 ounces of fresh cod, cut into 8 portions 


Follow the prep technique next to each ingredient. 

In a small saucepan heat the olive oil at a medium heat and sauté onions until translucent, adding the garlic, bay leaf, oregano, thyme, red pepper flakes and the vinegar. Add the rest of the ingredients and simmer for 6 to 10 minutes. Can be made in advance. 

In a large skillet with a lid, pan sear the cod loins and add sauce. Cover and simmer until cod loins are cooked through, about 10 to 12 minutes.


calories 148.71 

fat 3.19 

sat fat 0.41g 

cholesterol 48.76mg 

sodium 341.31mg 

carbohydrates 7.55g 

fiber 1.97g 

sugars 2.37g 

protein 21.36g


  • diabetes-friendly
  • gluten-free
  • low carbohydrate / low sugar

Copyright © AdventHealth Pres

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