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–+ servings

Tomato Basil Cod Stuffed Pita with Bell Peppers

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This delightful dish features warm pita pockets generously stuffed with tender cod, vibrant bell peppers, and eggplant, all enveloped in a savory tomato basil sauce. It makes for a nourishing meal that's easy to prepare and is perfect for weeknight dinners or weekend gatherings. Feel free to mix and match your favorite vegetables or experiment with different types of fish to customize this dish to your liking!
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 50 minutes
Servings: 4
Course: General Healthy Food
Cuisine: Health-focused, Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 400 g cod fillets
  • 2 medium bell peppers
  • 1 medium eggplant
  • 500 ml canned crushed tomatoes
  • 1 tbsp olive oil
  • 2 cloves garlic
  • 1 tsp dried basil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 4 whole wheat pita breads
  • 150 g plain yogurt
  • Fresh basil leaves

Equipment

  • Frying pan (for sautéing pumpkin)
  • Chef’s knife
  • Cutting board
  • Heatproof mixing bowl
  • Cookie scoop or spoon

Method
 

  1. In a mixing bowl, toss the diced bell peppers and eggplant with olive oil, salt, black pepper, and minced garlic.
  2. Heat a frying pan over medium heat. Add the prepared vegetables and sauté for about 8-10 minutes until tender, stirring occasionally.
  3. Add the diced cod and canned crushed tomatoes to the pan. Stir in dried basil. Cook for an additional 10-12 minutes until the cod is cooked through and flaky (internal temperature should reach 145°F / 63°C).
  4. While the filling cooks, lightly toast the pita breads in a dry pan or oven until warm and slightly crispy.
  5. Once the filling is ready, take the warmed pitas and cut them in half. Using a spoon, fill each half with the cod and vegetable mixture.
  6. Serve the stuffed pitas garnished with fresh basil leaves and a spoonful of yogurt on the side. Enjoy with a simple green salad for a complete meal!

Nutrition

Calories: 350kcalCarbohydrates: 40gProtein: 30gFat: 9gSodium: 540mgPotassium: 800mgFiber: 6gSugar: 5gVitamin A: 1500IUVitamin C: 45mgCalcium: 120mgIron: 2mg

Notes

Feel free to dabble with the recipe—you can substitute cod with any white fish like haddock or tilapia, or even use chickpeas for a vegetarian option.
For a touch of heat, add some red pepper flakes to the sauce or fill the pitas with your favorite greens.
The stuffed pitas can also be stored in the refrigerator for up to two days, simply reheat in a pan or microwave before serving!
Enjoy creating and personalizing this vibrant dish!

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