Description
A flavorful Mediterranean-style cod dish pan-seared and topped with a vibrant tomato basil sauce, perfect for a light and healthy dinner.
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 as 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
- Heat olive oil in a large sauté pan over medium heat. Add crushed red pepper flakes and minced garlic, and sauté for 1 minute.
- Add sliced cherry tomatoes and cook until soft and blistered, about 9-12 minutes.
- Stir in vegetable broth and 1 tablespoon of lemon juice. Let it simmer gently.
- Add chopped basil, remaining 2 tablespoons lemon juice, lemon zest, salt, sugar, and black pepper. Cook for 2 more minutes, then set the sauce aside.
- In a separate pan, heat a little olive oil over medium heat. Season cod fillets with salt and pepper.
- Cook cod for about 3 minutes per side, or until golden brown and cooked through.
- Pour the tomato basil sauce over the cod fillets and warm for 1 minute.
- Serve hot, optionally garnished with extra fresh basil or lemon wedges.
Notes
- Use very fresh cod for the best texture and flavor.
- You can substitute cherry tomatoes with grape tomatoes if needed.
- Adjust seasoning to taste after the sauce simmers.
- Serve with rice, couscous, or crusty bread for a complete meal.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Pan-Seared
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cod fillet with sauce
- Calories: 230
- Sugar: 4g
- Sodium: 410mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 65mg
