Pan-Seared Mediterranean Cod in Tomato Basil Sauce

Introduction

This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a delightful, flavorful dish that combines tender cod fillets with a vibrant, tangy sauce made from fresh tomatoes, garlic, and basil. Perfect for a quick weeknight dinner or a special occasion, this dish brings the taste of the Mediterranean right to your table.

Ingredients

For the Tomato Basil Sauce: 2 tablespoons olive oil
1/4 teaspoon crushed red pepper flakes
3 large cloves garlic, finely minced
1 pint cherry tomatoes, halved
1/4 cup vegetable broth
3 tablespoons fresh lemon juice (1 tablespoon for sauce, 2 tablespoons for seasoning)
1/2 cup fresh basil, finely chopped
1/2 teaspoon lemon zest
1/2 teaspoon salt (more to taste)
1 teaspoon granulated sugar
1/4 teaspoon fresh ground black pepper (more to taste)

For the Cod: 1 1/2 pounds fresh cod, cut into 4 fillets
Additional salt and pepper for seasoning

Directions

1. Prepare the Tomato Basil Sauce:
   • In a large sauté pan over medium heat, heat the olive oil. Add the crushed red pepper flakes and minced garlic, sautéing for about 1 minute until fragrant but not browned.
   • Toss in the halved cherry tomatoes and cook for 9-12 minutes until they soften and blister, releasing their juices.
   • Pour in the vegetable broth and 1 tablespoon of fresh lemon juice, letting the mixture simmer gently.
   • Add the fresh basil, remaining 2 tablespoons of lemon juice, lemon zest, salt, sugar, and black pepper. Stir and cook for another 2 minutes before removing from heat.
2. Cook the Cod:
   • Pat the cod fillets dry with a paper towel and season both sides with salt and pepper.
   • In a separate pan, heat olive oil over medium heat. Once hot, add the cod fillets, being careful not to overcrowd the pan. Cook for about 3 minutes on each side, until golden brown and the fish flakes easily with a fork.
3. Combine and Serve:
   • Pour the prepared tomato basil sauce over the seared cod fillets in the pan. Increase the heat slightly and let the sauce warm through for about a minute.
   • Plate the cod fillets with the sauce spooned generously over the top. Serve with a side of pasta, rice, or a fresh salad.

Servings and Timing

• Servings: 4
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes

Variations

• Substitute cod with other white fish like halibut or tilapia.
• For a spicy kick, add more crushed red pepper flakes or a dash of hot sauce.
• Incorporate other vegetables like zucchini or bell peppers into the sauce.

Storage/Reheating

• Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days.
• Reheating: Gently reheat in a pan over low heat to avoid overcooking the fish. You can also microwave it for 1-2 minutes, covered, until warmed through.

10 FAQs

1. Can I use frozen cod?
   • Yes, just ensure it is fully thawed before cooking.
2. What can I serve with this dish?
   • This cod pairs well with rice, pasta, or a fresh salad.
3. Is this recipe gluten-free?
   • Yes, all ingredients are naturally gluten-free.
4. Can I make this dish ahead of time?
   • It’s best enjoyed fresh, but you can prepare the sauce ahead and reheat it when ready to serve.
5. What type of tomatoes can I use?
   • Cherry tomatoes are recommended, but you can use diced tomatoes or grape tomatoes if preferred.
6. Can I add more vegetables to the sauce?
   • Absolutely! Spinach, bell peppers, or olives would be great additions.
7. What if I don’t have fresh basil?
   • You can substitute dried basil, but use it sparingly as it’s more concentrated.
8. How can I make the sauce thicker?
   • Simmer the sauce longer to reduce it, or add a cornstarch slurry.
9. Is this a healthy recipe?
   • Yes, it’s packed with lean protein and fresh vegetables, making it a nutritious choice.
10. Can I use lemon juice from a bottle?
    • Fresh lemon juice is preferred for the best flavor, but bottled juice can be used in a pinch.

Conclusion

This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is not only delicious but also a healthy and satisfying meal. With its fresh ingredients and vibrant flavors, it’s sure to become a favorite in your household. Whether for a weeknight dinner or a gathering with friends, this dish brings a taste of the Mediterranean to your table. Enjoy!

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