Description
Mediterranean magic meets seafood elegance in this pan-seared cod recipe, showcasing robust flavors from sun-drenched coastlines. Fresh herbs and tangy tomato sauce create a simple yet sophisticated dish you’ll savor with each delightful bite.
Ingredients
Scale
Protein
- 1.5 pounds fresh cod, cut into 4 fillets
Sauce Ingredients
- 1 pint cherry tomatoes, halved
- 1/2 cup fresh basil, finely chopped
- 1/4 cup vegetable broth
- 3 tablespoons fresh lemon juice
Seasonings and Aromatics
- 2 tablespoons olive oil
- 3 large cloves garlic, finely minced
- 1/2 teaspoon salt
- 1/4 teaspoon crushed red pepper flakes
- 1/4 teaspoon fresh ground black pepper
- 1/2 teaspoon lemon zest
- 1 teaspoon granulated sugar
Additional Cooking Components
- Olive oil for searing
- Additional salt and pepper for seasoning
Instructions
- Infuse olive oil with crushed red pepper flakes and minced garlic in a large sauté pan over medium heat, creating an aromatic base without browning the ingredients.
- Introduce halved cherry tomatoes to the pan, allowing them to soften and blister while releasing their natural juices, developing a rich, concentrated flavor.
- Enhance the sauce with vegetable broth and a splash of fresh lemon juice, gently simmering to meld the components and create a cohesive liquid.
- Elevate the sauce’s complexity by incorporating fresh basil, additional lemon juice, lemon zest, salt, sugar, and black pepper. Briefly cook to marry the flavors, then remove from heat.
- Prepare cod fillets by carefully patting them dry and seasoning both sides with salt and pepper to ensure optimal flavor absorption.
- Create a golden sear on the cod in a separate pan with hot olive oil, cooking each side until a beautiful caramel crust forms and the fish becomes delicately flaky.
- Unite the seared cod with the prepared tomato basil sauce, warming them together briefly to integrate the flavors and ensure optimal temperature.
- Present the cod elegantly, generously ladling the vibrant tomato basil sauce over the fillets and accompanying with complementary sides like pasta, rice, or a crisp salad.
Notes
- Choose fresh, high-quality cod for the best flavor and texture, ensuring the fish is firm and has a clean, ocean-like smell.
- Pat the cod fillets completely dry before seasoning to achieve a perfect golden-brown sear and prevent steaming instead of browning.
- Adjust the red pepper flakes to control the heat level, making the dish milder for sensitive palates or spicier for heat lovers.
- For a low-carb version, serve the cod over zucchini noodles or cauliflower rice instead of traditional pasta or rice.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 250
- Sugar: 2 g
- Sodium: 300 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 1 g
- Protein: 28 g
- Cholesterol: 70 mg