Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a delightful dish featuring tender cod fillets pan-seared to perfection and nestled in a vibrant tomato basil sauce. This recipe brings the fresh, bold flavors of the Mediterranean to your table, making it an ideal choice for a light yet satisfying meal. With its simple ingredients and quick preparation, it’s perfect for a weeknight dinner or a special occasion.
Why You’ll Love This Recipe
- Bursting with fresh flavors – The combination of ripe cherry tomatoes, fragrant basil, and zesty lemon makes every bite refreshing and satisfying.
- Quick and easy – Ready in just 35 minutes, making it a great choice for busy nights.
- Healthy and nutritious – Cod is packed with lean protein, while the sauce is made with wholesome, fresh ingredients.
- Versatile – Pairs beautifully with pasta, rice, or a light salad for a well-rounded meal.
- Naturally gluten-free and low-carb – A great option for those with dietary restrictions.
Ingredients:
- 2 tablespoons olive oil
- 1/4 teaspoon crushed red pepper flakes
- 3 large cloves garlic, finely minced
- 1-pint cherry tomatoes, sliced in half
- 1/4 cup vegetable broth
- 3 tablespoons fresh lemon juice (divided as 1 tbsp for sauce, 2 tbsp for seasoning)
- 1/2 cup fresh basil, finely chopped
- 1/2 teaspoon fresh lemon zest
- 1/2 teaspoon salt (more to taste)
- 1 teaspoon granulated sugar
- 1/4 teaspoon fresh ground black pepper (more to taste)
- 1- and 1/2-pounds fresh cod, cut into 4 fillets
- Additional salt and pepper for seasoning
Instructions:
- For the sauce: Heat olive oil in a large sauté pan over medium heat. Add red pepper flakes and garlic, sautéing for 1 minute. Add cherry tomatoes and cook until soft and blistering (9-12 minutes).
- Stir in vegetable broth and 1 tablespoon lemon juice. Let it simmer gently. Then, add basil, 2 tablespoons of lemon juice, zest, salt, sugar, and black pepper. Cook for 2 minutes, then set aside.
- For the cod: Heat olive oil in another pan over medium heat. Season cod with salt and pepper. Cook until golden brown (about 3 minutes each side).
- Pour the tomato basil sauce over the cod, warm up for a minute, then serve.
Variations:
- Swap the fish: This dish works well with other white fish like halibut, tilapia, or haddock.
- Make it spicy: Add more red pepper flakes or a pinch of cayenne for extra heat.
- Add olives or capers: For a more traditional Mediterranean twist, stir in a handful of chopped Kalamata olives or capers.
- Use fresh tomatoes: If you don’t have cherry tomatoes, you can use diced Roma or heirloom tomatoes.
- Try a creamy version: Stir in a splash of heavy cream or coconut milk for a richer sauce.
Storage/Reheating:
- Refrigerate: Store leftover cod and sauce in an airtight container in the fridge for up to 2 days.
- Reheat: Warm gently in a skillet over low heat, adding a splash of vegetable broth if needed to loosen the sauce. Avoid microwaving for too long to prevent the fish from drying out.
- Freeze: While the sauce freezes well, cooked cod can become dry when frozen and reheated. If freezing, store the sauce separately and cook fresh fish when ready to serve.
FAQs:
How do I know when cod is fully cooked?
Cod is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Can I use frozen cod for this recipe?
Yes, but make sure to thaw it completely and pat it dry before cooking to avoid excess moisture.
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Pan-Seared Mediterranean Cod in Tomato Basil Sauce
Equipment
Ingredients
- 2 tablespoons olive oil
- 1/4 teaspoon crushed red pepper flakes
- 3 large cloves garlic finely minced
- 1- pint cherry tomatoes sliced in half
- 1/4 cup vegetable broth
- 3 tablespoons fresh lemon juice divided as 1 tbsp for sauce, 2 tbsp for seasoning
- 1/2 cup fresh basil finely chopped
- 1/2 teaspoon fresh lemon zest
- 1/2 teaspoon salt more to taste
- 1 teaspoon granulated sugar
- 1/4 teaspoon fresh ground black pepper more to taste
- 1- and 1/2-pounds fresh cod cut into 4 fillets
- Additional salt and pepper for seasoning
Instructions
- For the sauce: Heat olive oil in a large sauté pan over medium heat. Add red pepper flakes and garlic, sautéing for 1 minute. Add cherry tomatoes and cook until soft and blistering (9-12 minutes).
- Stir in vegetable broth and 1 tablespoon lemon juice. Let it simmer gently. Then, add basil, 2 tablespoons of lemon juice, zest, salt, sugar, and black pepper. Cook for 2 minutes, then set aside.
- For the cod: Heat olive oil in another pan over medium heat. Season cod with salt and pepper. Cook until golden brown (about 3 minutes each side).
- Pour the tomato basil sauce over the cod, warm up for a minute, then serve.
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