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
- 4 cod fillets
- 2 tablespoons olive oil
- 1 fennel bulb, sliced
- 2 cups cherry tomatoes, halved
- 2 cloves garlic, minced
- Salt and pepper to taste
- Fresh basil for garnish
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Once the cod is cooked, remove it from the skillet and let it rest for a minute while you prepare to serve.
- 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.
- Enjoy your Pan Seared Cod with Fennel Tomato Ragout as a delightful Mediterranean meal!
Tips
- Pat the cod fillets completely dry before seasoning to ensure a perfect golden-brown crust.
- Use a non-stick skillet and avoid moving the fish while cooking to achieve that beautiful sear.
- Choose fresh, high-quality cod for the best flavor and texture.
- Don't overcrowd the pan when cooking the fish to maintain proper heat distribution.
- Let the cod rest for a minute after cooking to help retain its moisture and tenderness.
- Fresh basil is key - add it just before serving to preserve its bright, aromatic flavor.
- 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