Description
Mediterranean magic unfolds with pan-seared cod swimming in rich tomato basil sauce. Delicate fish meets bold Mediterranean flavors, creating a simple yet elegant dinner that transports you to coastal culinary bliss.
Ingredients
Scale
Protein:
- 1.5 pounds (680 grams) fresh cod
- 1 teaspoon salt
- 1/4 teaspoon fresh ground black pepper
Fresh Vegetables and Herbs:
- 1 pint (473 milliliters) cherry tomatoes
- 3 large cloves garlic
- 1/2 cup fresh basil
- 1/2 teaspoon fresh lemon zest
Liquid and Seasonings:
- 2 tablespoons olive oil
- 1/4 cup vegetable broth
- 3 tablespoons fresh lemon juice
- 1/4 teaspoon crushed red pepper flakes
- 1 teaspoon granulated sugar
Instructions
- Create a vibrant tomato basil sauce by warming olive oil in a large pan over medium heat. Infuse with red pepper flakes and minced garlic, releasing their aromatic essence for approximately 60 seconds.
- Introduce cherry tomatoes to the pan, allowing them to soften and develop a delicate blistered exterior over 9-12 minutes, stirring occasionally to prevent burning.
- Incorporate vegetable broth and a splash of lemon juice, letting the mixture simmer gently. Enhance the sauce with fragrant basil, remaining lemon juice, citrus zest, seasoning, and a hint of sugar. Simmer for an additional 2 minutes, then remove from heat.
- Prepare the cod by heating olive oil in a separate skillet over medium-high temperature. Season the fish with salt and pepper, ensuring even coverage.
- Sear the cod for roughly 3 minutes on each side, achieving a golden-brown crust and ensuring the fish is cooked through but remains tender and flaky.
- Gently ladle the prepared tomato basil sauce over the seared cod, warming the dish for one minute to meld the flavors together.
- Transfer to serving plates, garnishing with additional fresh basil leaves if desired, and serve immediately while piping hot.
Notes
- Swap cod with other mild white fish like halibut or tilapia for variety and dietary preferences.
- Use gluten-free vegetable broth to make the recipe celiac-friendly without compromising flavor.
- Pat cod fillets completely dry before searing to achieve a crispy, golden-brown exterior that seals in moisture.
- Adjust red pepper flakes quantity based on personal spice tolerance, ensuring a balanced heat level for all palates.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Lunch, Dinner
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 235 kcal
- Sugar: 4 g
- Sodium: 370 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8.5 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 2 g
- Protein: 30 g
- Cholesterol: 70 mg