Are you ready to transport your taste buds to the sun-kissed shores of the Mediterranean? This Pan Seared Mediterranean Cod in Tomato Basil Sauce is not just a meal; it's an experience! With its flaky, perfectly cooked cod fillets bathed in a rich, aromatic tomato and basil sauce, this dish is sure to impress your family and friends. In just 35 minutes, you can create a culinary masterpiece that’s both healthy and bursting with flavor. Dive into this recipe and discover how easy it is to bring a touch of Mediterranean magic to your dinner table!
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 4 cod fillets
- 1 can (14 oz) diced tomatoes
- 1/4 cup fresh basil, chopped
- 2 cloves garlic, minced
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
- Begin by gathering all your ingredients: 4 cod fillets, 1 can (14 oz) of diced tomatoes, 1/4 cup of freshly chopped basil, 2 cloves of minced garlic, 1 tablespoon of olive oil, and salt and pepper to taste.
- Pat the cod fillets dry with paper towels. Season both sides of the fillets generously with salt and pepper. This will enhance the flavor of the fish and help achieve a nice sear.
- In a large skillet, heat the olive oil over medium-high heat. Once the oil is hot and shimmering, carefully place the seasoned cod fillets in the skillet. Cook for about 4-5 minutes on one side without moving them, until they develop a golden-brown crust.
- Using a spatula, gently flip the cod fillets over and cook for an additional 4-5 minutes on the other side, or until the fish is opaque and flakes easily with a fork. Once cooked, remove the fillets from the skillet and transfer them to a plate. Cover loosely with foil to keep warm.
- In the same skillet, reduce the heat to medium and add the minced garlic. Sauté for about 30 seconds, or until fragrant, being careful not to burn it.
- Add the can of diced tomatoes (with their juices) to the skillet, stirring to combine with the garlic. Allow the mixture to simmer for about 5 minutes, letting the flavors meld together.
- Once the sauce has thickened slightly, stir in the chopped fresh basil. Taste the sauce and adjust the seasoning with additional salt and pepper if needed.
- Return the cooked cod fillets to the skillet, spooning the tomato basil sauce over them. Let them simmer together for an additional 2-3 minutes to heat through and absorb some of the sauce flavors.
- To serve, plate the cod fillets with a generous spoonful of the tomato basil sauce over the top. Garnish with additional fresh basil if desired. Enjoy your Pan Seared Mediterranean Cod in Tomato Basil Sauce!
Tips
- Choose Fresh Cod: For the best flavor and texture, opt for fresh cod fillets rather than frozen. Look for fillets that are bright in color and have a mild scent of the sea.
- Pat Dry for a Perfect Sear: Make sure to pat your cod fillets dry with paper towels before seasoning. This step is crucial for achieving that beautiful golden-brown crust.
- Don’t Rush the Sear: Allow the cod to cook undisturbed for the first 4-5 minutes. This helps develop a nice crust. If you try to move it too soon, it may stick to the skillet.
- Customize the Sauce: Feel free to add other Mediterranean flavors to your tomato basil sauce, such as olives, capers, or a splash of white wine for an extra depth of flavor.
- Serve with a Side: Pair this dish with a side of crusty bread, a fresh salad, or some roasted vegetables to round out your meal and soak up that delicious sauce.
- Garnish for Presentation: A sprinkle of additional fresh basil on top before serving not only enhances the dish's appearance but adds a burst of fresh flavor too!
Nutrition Facts
Calories: 170kcal
Carbohydrates: g
Protein: 26g
Fat: g
Saturated Fat: g
Cholesterol: 90mg
