Name: Pan-Seared Mediterranean Cod in Tomato Basil Sauce
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Mediterranean
Ingredients: 4 cod fillets (about 6 oz each); 2 tbsp olive oil; Salt and pepper to taste; 1 tbsp garlic, minced; 1 can (14.5 oz) diced tomatoes; 1 tsp dried oregano; 1 tsp dried basil; 1 tbsp fresh basil, chopped (for garnish); 1 tbsp lemon juice; 1 tbsp capers (optional); 1 tbsp balsamic vinegar (optional)

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Pan-Seared Mediterranean Cod in Tomato Basil Sauce

Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a delightful blend of vibrant flavors and textures that will transport your taste buds straight to the sun-kissed shores of the Mediterranean. This dish features tender cod fillets, expertly seared to a golden brown perfection, and bathed in a luscious tomato basil sauce that bursts with freshness and warmth. It’s the kind of meal that invites smiles around the table, as each bite fills you with a sense of comfort and joy. With its simple yet sophisticated flavor profile, this recipe is perfect for busy weeknights or special occasions.

It’s worth making because it is not only quick and easy to prepare but also allows you to enjoy a healthy, satisfying meal that your whole family will love. The combination of juicy tomatoes, aromatic herbs, and zesty lemon creates a harmonious balance that enhances the natural sweetness of the cod, making it a dish you’ll want to add to your regular rotation.

Why You’ll Love This Recipe

This Pan-Seared Mediterranean Cod in Tomato Basil Sauce comes with a plethora of benefits that make it an irresistible choice for home cooking. First off, the prep is incredibly easy, meaning you can whip it up in no time even on the busiest days. It’s a family-friendly dish that appeals to all ages, with flavors that are approachable yet deeply satisfying.

Whether you prefer a traditional way of cooking or are looking for something quick, this recipe fits right in. With minimal ingredients required, you can feel good knowing you’re using fresh, wholesome components that deliver on taste without the hassle. The optional ingredients like capers and balsamic vinegar allow for customization, making this dish flexible and adaptable to your preferences.

Ingredients for Pan-Seared Mediterranean Cod in Tomato Basil Sauce

To create this mouthwatering dish, here’s what you’ll need:

4 cod fillets (about 6 oz each): Fresh, tender cod is the star of the dish, sweet and flaky.
2 tbsp olive oil: Adds richness and promotes that enticing sear.
Salt and pepper to taste: Enhances the natural flavors of the cod.
1 tbsp garlic, minced: Introduces warmth and depth to the sauce.
1 can (14.5 oz) diced tomatoes: Brings juicy, tangy goodness to the sauce.
1 tsp dried oregano: Infuses a herbal note that complements the dish beautifully.
1 tsp dried basil: Adds an aromatic layer to the sauce.
1 tbsp fresh basil, chopped (for garnish): Freshness is key, and this makes it visually appealing.
1 tbsp lemon juice: Brightens the dish and brings balance.
1 tbsp capers (optional): For a pop of briny flavor.
1 tbsp balsamic vinegar (optional): Adds complexity and richness to the sauce.

Step-by-Step Directions for Pan-Seared Mediterranean Cod in Tomato Basil Sauce

Season the cod fillets with salt and pepper on both sides. This simple step ensures that the delicate flavor of the cod shines through while complementing the sauce.
In a large skillet, heat the olive oil over medium-high heat. Once the oil is shimmering and hot, add the cod fillets. Sear for about 3-4 minutes on each side until they develop a gorgeous golden brown color and are cooked through. Remove the fillets from the skillet and set aside.
In the same skillet, add minced garlic. Cook for 1 minute until it becomes fragrant, filling your kitchen with an irresistible aroma.
Add diced tomatoes, dried oregano, and dried basil to the skillet. Stir the mixture and let the sauce simmer for 5-7 minutes. This allows the flavors to meld beautifully.
(Optional) Stir in capers and balsamic vinegar for an added depth of flavor. This step is great if you like a bit of tanginess.
Return the cod to the skillet, carefully spooning the sauce over the fillets, and let them cook for an additional 2-3 minutes. This ensures every bite of cod is infused with that luscious tomato sauce.
Drizzle with fresh lemon juice, garnish with chopped basil, and serve immediately with a side of rice, couscous, or steamed vegetables.

Tips & Tricks

To elevate your Pan-Seared Mediterranean Cod in Tomato Basil Sauce, here are some chef’s secrets and optional extras.

Marinate the cod: If time allows, a quick marinade in olive oil, lemon juice, garlic, and herbs can enhance the flavor.
Use fresh herbs: While dried herbs work wonderfully, using fresh herbs will deliver an even more vibrant taste.
Control the heat: Keep the skillet hot enough to sear the fish without burning it. Adjust the temperature as needed.
Garnish generously: Don’t skimp on the fresh basil — it adds a refreshing touch that brightens the dish.
Make it spicy: A pinch of red pepper flakes can add a delightful kick to the sauce if desired.

Serving Suggestions & Pairings

When serving your Pan-Seared Mediterranean Cod, presentation is key! Consider serving the dish on a large platter with a drizzle of extra virgin olive oil and a sprinkle of fresh basil. Pair this meal with a side of fluffy couscous or fragrant rice to soak up the flavorful sauce. For extra color and nutrition, add a side of sautéed or steamed seasonal vegetables, like zucchini or bell peppers.

You might also consider pairing this dish with a light, crisp white wine (non-alcoholic options are available) or a refreshing mocktail, which can enhance the Mediterranean flavors beautifully. Enjoy this dish with a warm, crusty baguette to mop up every bit of the sauce; it’s a treat you won’t want to miss!

Nutritional Information

When indulging in Pan-Seared Mediterranean Cod in Tomato Basil Sauce, you’re treating yourself to a healthy meal rich in nutrients. Each serving is packed with protein from the cod, while the tomatoes contribute antioxidants like lycopene. It’s a low-carb dish suitable for many diets, offering healthy fats from olive oil.

While it’s a wholesome meal, be mindful of portion sizes especially if pairing it with rice or bread, which could add extra calories. A typical serving contains approximately 300-350 calories, depending on your specific ingredients and portions. The sauce adds freshness and richness without overloading on calories, making this dish a delicious indulgence you can feel good about!

Storing Tips & Variations for Pan-Seared Mediterranean Cod in Tomato Basil Sauce

If you have leftovers, you’re in luck! This dish stores well, and you can keep it in an airtight container in the refrigerator for up to three days. When reheating, do so gently on the stovetop to prevent the fish from becoming rubbery.

For a healthier twist on the recipe, consider using a different fish like salmon or tilapia. You could also swap the diced tomatoes for tomato puree for a smoother sauce. Experimenting with different herbs and spices can personalize the flavor profile to suit your taste. Feel free to throw in your favorite vegetables to the sauce for an added punch of nutrition!

Conclusion for Pan-Seared Mediterranean Cod in Tomato Basil Sauce

Don’t wait to treat yourself and your loved ones to this delicious Pan-Seared Mediterranean Cod in Tomato Basil Sauce! It’s a simple yet elegant dish that promises to deliver on flavor and satisfaction with every bite. The balance of fresh ingredients and the vibrant tomato basil sauce makes this recipe a must-try for any home chef. Discover the joy of creating this Mediterranean delight today!

FAQs

Can I substitute the cod for another type of fish?
Yes, you can use other white fish like haddock or tilapia. Adjust cooking time as needed based on the thickness of the fillets.
How can I make this dish gluten-free?
All the ingredients in this recipe are naturally gluten-free, making it safe for those with gluten sensitivities.
What can I serve this dish with?
This cod pairs beautifully with rice, couscous, quinoa, or even a simple green salad.
Can I prepare the sauce in advance?
Absolutely! You can make the sauce ahead of time and store it in the fridge. Just reheat before adding to the cooked fish.
How can I make this recipe spicier?
Add red pepper flakes or a chopped fresh chili to the sauce while it simmers for an extra kick!