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–+ servings

Mediterranean Cod Delight

Pan-Seared Mediterranean Cod in Tomato Basil Sauce: A simple, flavorful recipe that brings the sun-soaked tastes of the Mediterranean to your table. Perfect for any occasion, this dish is a hit with both family and guests.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 2 people
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 fillets cod
  • 2 tbsp olive oil
  • to taste salt and pepper
  • 1 pint cherry tomatoes halved
  • 3 cloves garlic minced
  • 1/2 cup onion finely chopped
  • 1/4 tsp red pepper flakes optional for heat
  • 1/2 cup fresh basil leaves chopped
  • 1/2 cup vegetable or chicken broth
  • 1/4 cup white wine optional
  • 1 juice lemon
  • to garnish fresh basil leaves

Equipment

  • Large skillet
  • Paper towels
  • Measuring spoons and cups
  • Knife and cutting board
  • Fresh basil leaves for garnish

Method
 

  1. Pat the cod fillets dry with paper towels and season with salt and pepper on both sides.
  2. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
  3. Add the cod fillets to the skillet and sear for about 3-4 minutes on each side until golden brown and cooked through.
  4. Remove the cod from the skillet and set aside.
  5. In the same skillet, add the remaining tablespoon of olive oil and sauté the finely chopped onion until translucent, about 3 minutes.
  6. Add the minced garlic and red pepper flakes, sauté for another 30 seconds until fragrant.
  7. Stir in the halved cherry tomatoes and cook until they begin to soften, about 5 minutes.
  8. Pour in the vegetable or chicken broth and white wine (if using), and bring to a simmer; cook for about 5 minutes.
  9. Stir in the chopped basil and lemon juice, and cook for another 2 minutes.
  10. Return the seared cod fillets to the skillet, nestling them into the sauce, and let them heat through for about 2 minutes.
  11. Garnish with fresh basil leaves and serve immediately.

Nutrition

Calories: 320kcalCarbohydrates: 12gProtein: 25gFat: 18gSaturated Fat: 3gCholesterol: 100mgSodium: 400mgPotassium: 600mgFiber: 3gSugar: 5gVitamin A: 10IUVitamin C: 30mgCalcium: 4mgIron: 6mg

Notes

For an extra burst of flavor, add a few capers to the sauce. Remember to pat the cod fillets dry to achieve a crispy crust. You can prepare the sauce ahead of time and reheat it when ready to serve. This dish pairs nicely with crusty bread, rice, or a fresh salad. Enjoy this delightful meal with your family and friends!
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