Description
This Mediterranean Cod in Tomato Basil recipe features tender cod fillets seared to golden perfection and served in a vibrant sauce of blistered cherry tomatoes, fresh basil, garlic, and lemon. It’s a quick, flavorful, and healthy meal perfect for weeknights or special occasions.
Ingredients
- 2 tablespoons olive oil, plus extra for cod
- 1/4 teaspoon crushed red pepper flakes
- 3 large cloves garlic, finely minced
- 1 pint cherry tomatoes, halved
- 1/4 cup vegetable broth
- 3 tablespoons fresh lemon juice, divided
- 1/2 cup fresh basil, finely chopped
- 1/2 teaspoon fresh lemon zest
- 1/2 teaspoon salt, plus more to taste
- 1 teaspoon granulated sugar
- 1/4 teaspoon freshly ground black pepper, plus more to taste
- 680g (1.5 pounds) fresh cod, cut into 4 fillets
- Salt and freshly ground black pepper for seasoning
Instructions
- Heat olive oil in a large sauté pan over medium heat. Add red pepper flakes and garlic, sautéing for 1 minute until fragrant. Add cherry tomatoes and cook until soft and blistering, about 9-12 minutes.
- Stir in vegetable broth and 1 tablespoon lemon juice, letting mixture simmer gently. Add basil, remaining 2 tablespoons of lemon juice, lemon zest, salt, sugar, and black pepper. Cook for 2 minutes more, then set aside.
- Heat olive oil in another pan over medium heat. Season cod fillets generously with salt and pepper. Cook until golden brown, about 3 minutes per side or until fish flakes easily with a fork.
- Pour the tomato basil sauce over the seared cod, warm together for one minute to marry the flavors, then serve immediately.
Notes
- Pat cod fillets dry before seasoning for the best golden crust.
- The sauce can be made ahead and reheated when ready to cook the fish.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Dishes
- Method: Pan-Seared
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving (approx. 1 cod fillet with sauce)
- Calories: 210
- Sugar: 8g
- Sodium: 500mg
- Fat: 7g
- Saturated Fat: 1.5g
- Unsaturated Fat: 5.5g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 60mg
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