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Best Easy Merluzzo alla Pizzaiola Recipe

Name: Best Easy Merluzzo alla Pizzaiola Recipe
Total time: 30 min
Yield: 210 g
Ingredients: cod fillets 24 oz; crushed tomatoes 2 cups; cherry tomatoes 1 cup; black olives 0.25 cup; extra virgin olive oil 2 tbsp; garlic cloves 3 cloves; dried oregano 1 tsp; fresh parsley 2 tbsp; salt 0.5 tsp; black pepper 0.25 tsp

Cod fillets in tomato, garlic, and oregano sauce — pizza-maker's style fish. This high protein mediterranean dish is a fresh, healthy family dinner ideal for a 1200 calorie or weight loss plan.

Cook 30 min Difficulty EASY 185 kcal

#mediterranean #diabetic friendly #high protein

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Ingredients

Main ingredients

cod fillets 24 oz
crushed tomatoes 2 cups
cherry tomatoes 1 cup
black olives 0.25 cup

Seasonings/Sauce

extra virgin olive oil 2 tbsp
garlic cloves 3 cloves
dried oregano 1 tsp
fresh parsley 2 tbsp
salt 0.5 tsp
black pepper 0.25 tsp

Nutrition summary

Carbohydrates 10 g 22%

Protein 27 g 58%

Fat 3 g 15%

Serving size 210g

Cooking steps

1

Pat dry cod fillets with paper towels and lightly season both sides with salt and pepper.
2

Heat the extra virgin olive oil in a large skillet over medium heat; add smashed garlic cloves and stir until fragrant (about 1 minute), then discard garlic for a cleaner taste.
3

Add crushed tomatoes and cherry tomatoes to the skillet; simmer uncovered on medium heat for 8–10 minutes until slightly thickened, stirring occasionally.
4

Sprinkle in dried oregano and stir in black olives, allowing sauce to blend for 2 more minutes before nestling the cod fillets into the sauce in a single layer.
5

Reduce heat to low, cover, and let the fish cook gently for 10–12 minutes, basting fillets with tomato sauce once or twice to keep them moist. Finish with chopped parsley before serving.

Personalized Q&A

Q. What's the key ingredient in this recipe?

Cod fillets are the heart of Merluzzo alla Pizzaiola, delivering the main protein, tender flakes, and subtle flavor that allow the tomato, garlic, and oregano sauce to shine.

Q. How should I control the heat to avoid overcooking the fish?

Keep heat at medium when simmering the sauce, then lower to gently poach the cod once added. Cover the skillet and baste with sauce so the cod cooks evenly, staying moist and flaky without drying out.

Q. What helps prevent the cod fillets from falling apart during cooking?

Patting the cod dry and laying it in a single layer prevents breaking. Gentle, covered cooking on low ensures fillets hold their shape and do not become mushy or overcooked.

Q. How many calories and how much protein does each serving provide?

Each 210g serving provides about 185 kcal and 27g protein, making it a high-protein, low-calorie dish ideal for weight management or high protein Mediterranean meal planning.

Best Easy Merluzzo alla Pizzaiola Recipe

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