A heartfelt celebration of Mediterranean flavors, this pan-seared cod in tomato basil sauce will take your taste buds on a sunny journey. It’s a vibrant blend of fresh herbs, sweet tomatoes, and tangy lemon, creating a dish that’s bursting with life and warmth. A delightful and versatile meal that’s perfect for any occasion!
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Pan-Seared Mediterranean Cod in Tomato Basil Sauce
A heartfelt celebration of Mediterranean flavors, this pan-seared cod in tomato basil sauce will take your taste buds on a sunny journey. It’s a vibrant blend of fresh herbs, sweet tomatoes, and tangy lemon, creating a dish that’s bursting with life and warmth. A delightful and versatile meal that’s perfect for any occasion!
Ingredients
- 2 tablespoonsolive oil
- 1/4 teaspooncrushed red pepper flakes
- 3large cloves garlic, finely minced
- 1 pintcherry tomatoes, sliced in half
- 1/4 cupvegetable broth
- 3 tablespoonsfresh lemon juice (divided)
- 1/2 cupfresh basil, finely chopped
- 1/2 teaspoonfresh lemon zest
- 1/2 teaspoonsalt (more to taste)
- 1 teaspoongranulated sugar
- 1/4 teaspoonfresh ground black pepper (more to taste)
- 1and 1/2 pounds fresh cod, cut into4fillets
- Additional salt and pepper for seasoning
Instructions
- Prepare the Sauce: Heat olive oil in a sauté pan over medium heat. Add red pepper flakes and garlic, sautéing for 1 minute. Toss in the cherry tomatoes and cook until softened and blistering, 9-12 minutes.
- Simmer: Stir in vegetable broth and 1 tablespoon lemon juice. Let it simmer gently. Add basil, the remaining lemon juice, lemon zest, salt, sugar, and black pepper. Cook for 2 minutes, then set aside.
- Pan-Sear the Cod: Heat more olive oil in another pan over medium heat. Season the cod fillets with salt and pepper. Cook until golden brown, about 3 minutes on each side.
- Serve: Pour the tomato basil sauce over the cod, warm for a minute, and serve.
Notes
Fresh basil offers the best flavor, but dried can be used if needed.
To keep the fish intact, flip gently with a thinspatulaafter the cod forms a crust.
Nutrition
- Calories: 230 kcal
- Sugar: 5 g
- Fat: 320 mg
- Carbohydrates: 9 g
- Protein: 30 g
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