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Pan-Seared Mediterranean Cod in Tomato Basil Sauce
Alyssa

Pan-Seared Mediterranean Cod in Tomato Basil Sauce

Pan-Seared Mediterranean Cod in Tomato Basil Sauce—tender cod fillets in a rich, flavorful tomato basil sauce. A healthy and delicious main dish.
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Ingredients Method

Ingredients
  

  • 2 tbsp olive oil - Adds richness and depth to the sauce and is a healthy fat choice.
  • 1/4 tsp crushed red pepper flakes - Provides a little heat to balance the sweetness of the tomatoes.
  • 3 garlic cloves minced - Enhances flavor with its aromatic qualities.
  • 1 pint halved cherry tomatoes - Offers natural sweetness and acidity forming the base of the sauce.
  • 1/4 cup veggie broth - Adds moisture and depth to the sauce; can be substituted with chicken broth for non-vegetarians.
  • 3 tbsp fresh lemon juice - Brightens the dish and complements the flavors of the tomatoes.
  • 1/2 cup chopped basil - Brings a fresh herby flavor characteristic of Mediterranean cuisine.
  • 1/2 tsp lemon zest - Enhances the citrus aroma and provides an extra layer of flavor.
  • 1/2 tsp salt - Essential for seasoning to elevate overall taste.
  • 1 tsp sugar - Balances acidity and enhances the sweetness of the tomatoes.
  • 1/4 tsp black pepper - Adds a gentle kick to the dish.
  • 1.5 lbs fresh cod cut into 4 fillets - The star of the dish, providing a meaty, flaky texture.

Method
 

  1. Prepare the Sauce: In a medium-sized pan, heat 2 tablespoons of olive oil over medium heat. Once hot, add 1/4 teaspoon of crushed red pepper flakes and 3 minced garlic cloves. Sauté for about 1 minute until the garlic is fragrant.
  2. Add 1 pint of halved cherry tomatoes to the pan and cook for 9-12 minutes, or until the tomatoes are soft and have released their juices.
  3. Stir in 1/4 cup of veggie broth and bring it to a simmer. After a few minutes, mix in 2 tablespoons of fresh lemon juice, 1/2 cup of chopped basil, 1/2 teaspoon of lemon zest, 1/2 teaspoon of salt, 1 teaspoon of sugar, and 1/4 teaspoon of black pepper. Cook for an additional 2 minutes and set the sauce aside.
  4. Prepare the Cod: In another pan, heat 2 tablespoons of olive oil over medium heat. Season 1.5 lbs of fresh cod fillets with salt and pepper on both sides.
  5. Carefully place the seasoned cod in the hot pan. Cook for approximately 3 minutes on each side or until the fish is golden brown and cooked through. The fish should be flaky and opaque when done.
  6. Combine and Serve: Once the cod is cooked, pour the prepared tomato basil sauce over the fillets. Allow it to warm for a minute, then serve immediately.