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Pan-Seared Mediterranean Cod in Tomato Basil Sauce

A Mediterranean-inspired dish featuring pan-searedcod fillets in a flavorful tomato-basil sauce, bursting with zesty lemon andfresh herbs.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine Mediterranean-inspired
Servings 4
Calories 250 kcal

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
  • 1 tablespoon Fresh lemon juice
  • 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

For the Cod:

  • 1 and 1/2 pounds Fresh cod cut into 4 fillets
  • 2 tablespoons Fresh lemon juice
  • Salt and pepper to taste

Instructions
 

  • Season the Cod : Pat the cod fillets dry with paper towels. Drizzle with 2 tablespoons of fresh lemon juice and season generously with salt and black pepper. Set aside while preparing the sauce.
  • Prepare the Tomato Basil Sauce : Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the crushed red pepper flakes and minced garlic. Sauté for 30 seconds until fragrant. Stir in the halved cherry tomatoes and cook for 5-7 minutes, stirring occasionally, until the tomatoes soften and release their juices. Add the vegetable broth, 1 tablespoon of lemon juice, fresh basil, lemon zest, salt, sugar, and black pepper. Simmer for another 5 minutes, allowing the flavors to meld. Adjust seasoning to taste.
  • Pan-Sear the Cod : Heat a nonstick skillet over medium-high heat and add a drizzle of olive oil. Place the cod fillets in the skillet and sear for 3-4 minutes per side, or until the fish is golden and flakes easily with a fork. Be gentle when flipping to avoid breaking the fillets.
  • Combine and Serve : Gently nestle the seared cod fillets into the skillet with the tomato basil sauce. Spoon the sauce over the fish and simmer for 2-3 minutes to heat through. Serve immediately with crusty bread, rice, or a fresh green salad.

Nutrition

Calories: 250kcal
Keyword Mediterranean Cod
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