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Pan Seared Cod with Fennel Tomato Ragout

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Pan Seared Cod with Fennel Tomato Ragout

Imagine a dish that transports you to the sun-drenched coastlines of the Mediterranean with just one bite. This Pan Seared Cod with Fennel Tomato Ragout is not just a recipe—it's a culinary journey that combines delicate, flaky fish with a vibrant, aromatic sauce that will make your taste buds dance. Whether you're a seafood enthusiast or looking to impress dinner guests, this elegant yet surprisingly simple dish promises to elevate your home cooking to restaurant-quality levels.

Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Cuisine: Mediterranean
Serves: 4 servings

Ingredients

  1. 4 cod fillets
  2. 2 tablespoons olive oil
  3. 1 fennel bulb, sliced
  4. 2 cups cherry tomatoes, halved
  5. 2 cloves garlic, minced
  6. Salt and pepper to taste
  7. Fresh basil for garnish

Instructions

  1. Begin by preparing all the ingredients. Rinse the cod fillets under cold water and pat them dry with paper towels. Season both sides with salt and pepper to taste.
  2. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Once the oil is shimmering, add the sliced fennel. Sauté the fennel for about 5 minutes, or until it starts to soften and become translucent.
  3. Add the minced garlic to the skillet with the fennel and cook for an additional 1-2 minutes, stirring frequently to prevent the garlic from burning.
  4. Next, add the halved cherry tomatoes to the skillet. Stir well to combine all the ingredients. Season with a pinch of salt and pepper. Cook the mixture for about 10 minutes, stirring occasionally, until the tomatoes have softened and released their juices, creating a ragout-like consistency.
  5. While the ragout is simmering, heat another tablespoon of olive oil in a separate non-stick skillet over medium-high heat. Once hot, carefully add the seasoned cod fillets to the pan. Cook for about 4-5 minutes on one side, without moving them, until the fillets are golden brown and release easily from the pan.
  6. Gently flip the cod fillets and cook for another 3-4 minutes on the other side, or until the fish is cooked through and flakes easily with a fork.
  7. Once the cod is cooked, remove it from the skillet and let it rest for a minute while you prepare to serve.
  8. To serve, spoon a generous amount of the fennel tomato ragout onto each plate. Place a cod fillet on top of the ragout, and garnish with fresh basil leaves for added flavor and presentation.
  9. Enjoy your Pan Seared Cod with Fennel Tomato Ragout as a delightful Mediterranean meal!

Tips

  1. Pat the cod fillets completely dry before seasoning to ensure a perfect golden-brown crust.
  2. Use a non-stick skillet and avoid moving the fish while cooking to achieve that beautiful sear.
  3. Choose fresh, high-quality cod for the best flavor and texture.
  4. Don't overcrowd the pan when cooking the fish to maintain proper heat distribution.
  5. Let the cod rest for a minute after cooking to help retain its moisture and tenderness.
  6. Fresh basil is key - add it just before serving to preserve its bright, aromatic flavor.
  7. If fennel is too strong for your taste, you can substitute with thinly sliced leeks or celery.

Nutrition Facts

Calories: 250kcal

Carbohydrates: 8g

Protein: 30g

Fat: 12g

Saturated Fat: 2g

Cholesterol: 70mg

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