Filet of fish topped with Catalan tomato sauce

Add A Spanish Flair to Dinner

Barcelona is known for architecture, late-night entertainment, and food that is simple, fresh and very, very good. The Catalan diet depends on the staples of northeast Spain; olives, plump tomatoes, and some of the best olive oil in the world. This simple but very flavorful (and healthy) tomato sauce will complement any firm, white fish, adding a savory, tangy dimension to what might otherwise be a bland dish. Go the extra step and use the best, smooth-tasting olive oil you can find!

Prep Instructions

  • Yield: 8 (4 oz.) servings
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes

Recipe Ingredients

  • 1 tablespoon olive oil
  • 1 tablespoon fresh garlic, thinly sliced or minced
  • 1 cup yellow onion, diced
  • 1 bay leaf
  • 1/2 teaspoon dried oregano
  • 1/8 teaspoon crushed red pepper
  • 1/4 teaspoon fine ground black pepper
  • 1 teaspoon fresh thyme, chopped
  • 1 tablespoon fresh oregano, chopped
  • 1/4 cup Kalamata olives, sliced
  • 1 tablespoon capers, drained
  • 1 tablespoon golden balsamic vinegar
  • 3 cups diced tomatoes in juice
  • 1 cup water
  • 2 tablespoons fresh Italian parsley, chopped
  • 32 ounces of fresh cod, cut into 8 portions


  1. 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 (except cod) and simmer for 6 to 10 minutes. Can be made in advance.
  2. In a large skillet with a lid, pan sear the cod pieces and add sauce. Cover and simmer until cod is cooked through, about 10 to 12 minutes.

Nutritional Data

Calories: 148.71
Fat: 3.19 g
Saturated Fat: 0.41 g
Cholesterol: 48.76 mg
Sodium: 341.31 mg
Carbohydrates: 7.55 g
Fiber: 1.97 g
Sugars: 2.37 g
Protein: 21.36 g
© AdventHealth