Hello, seafood lovers! If you’re in the mood for something light, flavorful, and bursting with Mediterranean charm, then you’re in for a treat with this recipe for Pan-Seared Mediterranean Cod in Tomato Basil Sauce. Imagine tender cod fillets, seared to perfection, bathed in a zesty tomato basil sauce, and seasoned with lemon juice and garlic. Whether you’re looking for a healthy midweek meal or something impressive for guests, this dish will bring the sunny flavors of the Mediterranean straight to your table. Ready to dive into this delightful recipe? Let’s get started!
Introduction
Mediterranean cuisine is celebrated for its use of fresh, wholesome ingredients, and this Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a perfect example of why it’s so beloved. With succulent cod fillets cooked until golden brown and paired with a simple yet aromatic tomato basil sauce, this dish transports you to the coastal towns of Italy. The burst of fresh cherry tomatoes, the warmth of garlic, and the brightness of lemon juice elevate this seafood dish, making it a must-try for those seeking both flavor and nutrition. Light yet satisfying, this recipe is perfect for a weeknight meal or even a weekend dinner party when you want to impress without much effort. And the best part? It’s quick and easy to prepare!
Ingredients for Pan-Seared Mediterranean Cod in Tomato Basil Sauce
- 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: 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
How to Make Pan-Seared Mediterranean Cod in Tomato Basil Sauce – Step by Step
Step 1: Preparing the Tomato Basil Sauce
To begin, heat 2 tablespoons of olive oil in a large sauté pan over medium heat. Once the oil is hot, add 1/4 teaspoon of crushed red pepper flakes and 3 finely minced garlic cloves. Sauté the garlic until fragrant, which should take about 1 minute. Be careful not to let the garlic burn, as it can quickly become bitter.
Step 2: Cooking the Tomatoes
Add 1 pint of halved cherry tomatoes to the pan, stirring occasionally. Allow the tomatoes to cook down for about 9 to 12 minutes or until they are soft and blistering. This step helps release the natural sweetness and juices of the tomatoes, creating the base of your sauce.
Step 3: Adding the Liquids
Once the tomatoes are blistered, stir in 1/4 cup vegetable broth and 1 tablespoon of fresh lemon juice. Let the mixture simmer gently for about 2 to 3 minutes, allowing the flavors to meld together.
Step 4: Finishing the Sauce
Now, add 1/2 cup fresh chopped basil, 2 tablespoons of lemon juice, 1/2 teaspoon lemon zest, 1/2 teaspoon salt, 1 teaspoon sugar, and 1/4 teaspoon ground black pepper. Stir the mixture well and let it cook for an additional 2 minutes before turning off the heat. Set the sauce aside as you prepare the cod.
Cooking the Cod
Step 5: Seasoning the Cod Fillets
Pat dry the 1 and 1/2 pounds of fresh cod fillets and season both sides generously with salt and pepper. This simple seasoning enhances the natural flavor of the cod without overpowering the sauce.
Step 6: Pan-Searing the Cod
In a separate large pan, heat 2 tablespoons of olive oil over medium heat. Once the oil is hot, place the seasoned cod fillets in the pan. Cook the fillets for about 3 minutes on each side or until they turn golden brown and are cooked through. Be gentle when flipping the fillets to prevent them from breaking apart.
Step 7: Bringing It All Together
Once the cod is cooked, pour the tomato basil sauce over the fillets in the pan. Allow the sauce to warm up for about 1 minute before serving. This final step lets the cod soak up all the Mediterranean flavors from the sauce.
Helpful Tips for Pan-Seared Mediterranean Cod in Tomato Basil Sauce
- Choose fresh cod fillets for the best results. Frozen cod can be used, but make sure to thaw it completely and pat it dry before cooking to avoid excess moisture in the pan.
- Don’t rush the tomatoes. Cooking them until blistered ensures that their natural sweetness and juices are released, creating a rich and flavorful sauce.
- Use fresh basil whenever possible. Dried basil can be used in a pinch, but it won’t provide the same vibrant, herbaceous flavor that fresh basil does.
- Adjust the heat by adding more or less crushed red pepper flakes, depending on your spice preference.
Cooking Tips for the Best Pan-Seared Mediterranean Cod
- Non-stick pans are your friend. Cod fillets are delicate, and using a non-stick pan helps prevent the fish from sticking to the pan during the searing process.
- Use a fish spatula to gently flip the fillets. A fish spatula is thinner and more flexible than a regular spatula, making it easier to handle delicate fish fillets.
- Don’t overcook the cod. Cod cooks quickly, and overcooking can cause it to become dry. Keep an eye on the fillets, and remove them from the heat as soon as they are opaque and flake easily with a fork.
Serving Suggestions for Pan-Seared Mediterranean Cod in Tomato Basil Sauce
This Pan-Seared Mediterranean Cod in Tomato Basil Sauce pairs beautifully with a variety of side dishes. For a complete Mediterranean-inspired meal, serve it with:
- A light and refreshing salad, such as a cucumber and feta salad, to balance the richness of the cod and sauce.
- Quinoa or couscous, which can soak up the flavorful sauce.
- Grilled vegetables, like zucchini or eggplant, for a healthy and colorful addition to the meal.
- Crusty bread to mop up any remaining sauce on your plate – trust me, you won’t want to leave any behind!
For beverages, a chilled glass of white wine or sparkling water with a slice of lemon would complement the fresh, citrusy notes of the dish.
Nutritional Information
Nutritional Information (per serving):
- Calories: 310
- Fats: 15g
- Carbohydrates: 10g
- Proteins: 32g
- Fiber: 2g
- Vitamin C: 30% of daily intake
- Iron: 15% of daily intake
This dish is not only delicious but also packed with lean protein, healthy fats, and a good dose of vitamins. The fresh basil and lemon juice provide a healthy burst of antioxidants, while the cod offers omega-3 fatty acids, which are essential for heart health.
Storage and Leftovers for Pan-Seared Mediterranean Cod in Tomato Basil Sauce
If you have any leftovers, don’t worry! This dish stores well in the fridge for up to 2 days.
- To store: Place the cod and sauce in an airtight container and refrigerate.
- To reheat: Gently warm the leftovers in a pan over low heat, adding a splash of water or vegetable broth to prevent the sauce from drying out. Alternatively, you can microwave it on a medium setting for 1-2 minutes, but be careful not to overheat the cod as it can become dry.
Frequently Asked Questions (FAQs) for Pan-Seared Mediterranean Cod in Tomato Basil Sauce
1. Can I use a different type of fish?
Yes! If you don’t have cod on hand, you can substitute it with other white fish like haddock, halibut, or even tilapia. The cooking time may vary slightly depending on the thickness of the fillets.
2. Is there a substitute for fresh basil?
While fresh basil is ideal, you can use dried basil in a pinch. Use about 1 tablespoon of dried basil in place of the fresh basil in the sauce.
3. Can I make this dish ahead of time?
It’s best to enjoy the dish fresh, but you can make the tomato basil sauce in advance and store it in the fridge for up to 2 days. Simply reheat the sauce and prepare the cod when you’re ready to serve.
4. Can I make this dish spicy?
Absolutely! If you love a bit of heat, feel free to add more crushed red pepper flakes or even a dash of cayenne pepper to the sauce.
Related Recipes for Mediterranean Seafood Lovers
- Cooker Cheesy Chicken Alfredo – Easy Comfort Food
- Chicken Stir-Fried Vermicelli: Easy Asian Noodle Recipe
Conclusion
This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is the perfect balance of fresh, bold flavors and light, nutritious ingredients. Whether you’re a fan of Mediterranean cuisine or just looking for a new way to enjoy seafood, this dish will not disappoint. We hope you give this recipe a try, and don’t forget to share your own variations in the comments below. What sides did you pair it with? How did you like the combination of tomatoes, basil, and cod? We can’t wait to hear from you!
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Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe
Description
Hello, seafood lovers! If you’re in the mood for something light, flavorful, and bursting with Mediterranean charm, then you’re in for a treat with this recipe for Pan-Seared Mediterranean Cod in Tomato Basil Sauce. Imagine tender cod fillets, seared to perfection, bathed in a zesty tomato basil sauce, and seasoned with lemon juice and garlic. Whether you’re looking for a healthy midweek meal or something impressive for guests, this dish will bring the sunny flavors of the Mediterranean straight to your table. Ready to dive into this delightful recipe? Let’s get started!
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: 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
Step 1: Preparing the Tomato Basil Sauce
To begin, heat 2 tablespoons of olive oil in a large sauté pan over medium heat. Once the oil is hot, add 1/4 teaspoon of crushed red pepper flakes and 3 finely minced garlic cloves. Sauté the garlic until fragrant, which should take about 1 minute. Be careful not to let the garlic burn, as it can quickly become bitter.
Step 2: Cooking the Tomatoes
Add 1 pint of halved cherry tomatoes to the pan, stirring occasionally. Allow the tomatoes to cook down for about 9 to 12 minutes or until they are soft and blistering. This step helps release the natural sweetness and juices of the tomatoes, creating the base of your sauce.
Step 3: Adding the Liquids
Once the tomatoes are blistered, stir in 1/4 cup vegetable broth and 1 tablespoon of fresh lemon juice. Let the mixture simmer gently for about 2 to 3 minutes, allowing the flavors to meld together.
Step 4: Finishing the Sauce
Now, add 1/2 cup fresh chopped basil, 2 tablespoons of lemon juice, 1/2 teaspoon lemon zest, 1/2 teaspoon salt, 1 teaspoon sugar, and 1/4 teaspoon ground black pepper. Stir the mixture well and let it cook for an additional 2 minutes before turning off the heat. Set the sauce aside as you prepare the cod.
Cooking the Cod
Step 5: Seasoning the Cod Fillets
Pat dry the 1 and 1/2 pounds of fresh cod fillets and season both sides generously with salt and pepper. This simple seasoning enhances the natural flavor of the cod without overpowering the sauce.
Step 6: Pan-Searing the Cod
In a separate large pan, heat 2 tablespoons of olive oil over medium heat. Once the oil is hot, place the seasoned cod fillets in the pan. Cook the fillets for about 3 minutes on each side or until they turn golden brown and are cooked through. Be gentle when flipping the fillets to prevent them from breaking apart.
Step 7: Bringing It All Together
Once the cod is cooked, pour the tomato basil sauce over the fillets in the pan. Allow the sauce to warm up for about 1 minute before serving. This final step lets the cod soak up all the Mediterranean flavors from the sauce.
Equipment
2Pcs Heart Shape Cake Pans, Aluminum Heart Cake Mold, Reusable 10 inch
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Kids Chill Leak-Proof Lunch Box – Included Reusable Ice Pack Keeps Food Cold
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- Choose fresh cod fillets for the best results. Frozen cod can be used, but make sure to thaw it completely and pat it dry before cooking to avoid excess moisture in the pan.
- Don’t rush the tomatoes. Cooking them until blistered ensures that their natural sweetness and juices are released, creating a rich and flavorful sauce.
- Use fresh basil whenever possible. Dried basil can be used in a pinch, but it won’t provide the same vibrant, herbaceous flavor that fresh basil does.
- Adjust the heat by adding more or less crushed red pepper flakes, depending on your spice preference.
