Description
Indulge in the vibrant and aromatic flavors of Pan Seared Mediterranean Cod in Tomato Basil Sauce. This easy-to-make dish features tender cod fillets seared to perfection and served in a luscious tomato and basil sauce, making it ideal for busy weeknights or special gatherings. With fresh ingredients and a touch of Mediterranean flair, this recipe will elevate your dining experience while creating lasting memories with family and friends.
Ingredients
Scale
- 4 (6 oz) fresh cod fillets
- 2 tbsp extra virgin olive oil
- 4 cloves garlic, minced
- 1 (14.5 oz) can diced tomatoes, drained
- 1 cup fresh basil leaves, torn
- 1/2 tsp red pepper flakes
- Salt and pepper to taste
Instructions
- Gather all ingredients and tools for a smooth cooking experience.
- Heat olive oil in a large skillet over medium-high heat until shimmering.
- Season cod fillets with salt and pepper, then sear for 3-4 minutes per side until golden brown. Remove from the pan.
- In the same pan, add minced garlic and sauté until fragrant (about 30 seconds). Stir in diced tomatoes and red pepper flakes.
- Return the cod to the pan, allowing it to simmer gently for 5-7 minutes.
- Just before serving, add torn basil leaves to infuse flavor throughout the dish.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Frying
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cod fillet (170g)
- Calories: 290
- Sugar: 4g
- Sodium: 200mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 31g
- Cholesterol: 75mg