Description
Delight in the flavors of the Mediterranean with this Pan-Seared Mediterranean Cod in Tomato Basil Sauce recipe. Tender cod fillets are seared to perfection and then simmered in a savory tomato basil sauce, creating a dish that is both light and satisfying.
Ingredients
Scale
Cod Fillets:
- 4 cod fillets (about 6 ounces each)
Tomato Basil Sauce:
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 3 garlic cloves, minced
- 1 can (14.5 ounces) diced tomatoes
- 1/4 cup dry white wine (or vegetable broth)
- 1/4 teaspoon crushed red pepper flakes
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
- 1/4 cup fresh basil, chopped
- Lemon wedges for serving
Instructions
- Prepare the Cod: Pat the cod fillets dry, season with salt and pepper. Sear in olive oil until lightly golden. Set aside.
- Make the Tomato Basil Sauce: Sauté onion, garlic. Add tomatoes, wine, spices. Simmer, then return cod to the skillet and cook until done.
- Finish and Serve: Sprinkle with basil and serve with lemon wedges.
Notes
- Serve over couscous, quinoa, or orzo.
- Substitute cod with halibut or haddock.
- Enhance with olives or capers.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 280
- Sugar: 4g
- Sodium: 290mg
- Fat: 11g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 36g
- Cholesterol: 85mg
