Pan-Seared Mediterranean Cod in Tomato Basil Sauce
A vibrant dish featuring tender cod fillets seared to perfection, nestled in a rich tomato basil sauce bursting with flavor.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Pan-Seared
- Cuisine: Mediterranean
- Diet: Pescatarian
Ingredients
Scale
- 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)
Instructions
- Season the cod fillets with a sprinkle of salt and pepper on both sides.
- Heat olive oil in a large skillet over medium-high heat and add the cod fillets. Cook for about 3-4 minutes on each side until golden brown.
- Remove the cod from the skillet and set aside.
- Add minced garlic to the same skillet and cook for about 1 minute until fragrant.
- Stir in diced tomatoes, dried oregano, and dried basil. Let it simmer for 5-7 minutes.
- Optionally, stir in capers and balsamic vinegar.
- Return the cod to the skillet, spoon sauce over the top, and cook for another 2-3 minutes.
- Finish with a drizzle of lemon juice and garnish with fresh basil.
- Serve the cod generously topped with tomato basil sauce.
Notes
For extra flavor, consider adding red pepper flakes or using fresh herbs.
Nutrition
- Serving Size: 1 serving
- Calories: 300
- Sugar: 6g
- Sodium: 350mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 3g
- Protein: 20g
- Cholesterol: 50mg