Cod and Fresh Tomato Pasta

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This healthy recipe will absolutely leave you wanting more! Whether you serve it as a main course or as a starter, it is sure to please everyone! 

Craving pasta? Why not keep it healthy and try our Cod and Fresh Tomato Pasta recipe? It contains no added sugar and is full of lean protein. You can also easily make this recipe gluten-free by swapping out the pasta.

Portion tip: If you decide to serve this dish as a starter, it will serve six people. If you serve it as a main course, it will serve four.

We featured this recipe in our WOT Sugar Talk series — A great resource if you are looking for more ways to cut sugar out of your life!

Cod and Fresh Tomatoes

Servings 4


  • 2.5 lbs. cod fillets (or other firm white fish)
  • 1/4 cup extra virgin olive oil
  • 3 cloves of garlic, minced
  • pinch of red pepper flakes or more to taste
  • 1/2 cup white wine
  • 2 lbs. fresh ripe plum tomatoes chopped
  • 2 tbsp. fresh flat-leaf parsley chopped
  • 1 lb. Campanella shape dried pasta cooked in water from cod


  • In a large pot, place the cod and cover it with enough water to cover the cod generously. Bring to a boil and boil for 5 minutes. Using a slotted spoon, remove the cod from the water and set aside in a large bowl until cool enough to handle. Break the cod apart into large pieces and discard any bones.
  • Reserve the water cod was boiled in for later use.
  • In a large skillet over medium heat, warm the oil. Add the garlic and red pepper flakes, stirring until the garlic becomes lightly golden, about 3 minutes.
  • Add the tomatoes and simmer for 5 minutes.
  • Add the wine and simmer for another 5 minutes.
  • Gently, lay pieces of cod into the tomato mixture, and with a large spoon, cover cod with tomato sauce and continue to simmer for 20 minutes.
  • Serve immediately over cooked pasta.
For the pasta
  • Take the reserved pot of water that the cod was cooked in, salt the water, and raise the heat to high.
  • Bring the water to a boil and cook pasta until al dente.
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All photos by Lorianne DeVita

by Camila Alves McConaughey