Description

This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a vibrant and flavorful dish that combines tender, flaky cod fillets with a fresh tomato and basil sauce infused with garlic, lemon, and a touch of heat from red pepper flakes. Ready in just 35 minutes, it’s a perfect healthy weeknight meal packed with Mediterranean ingredients.

Ingredients

For the Tomato Basil Sauce

2 tbsp olive oil
½ tsp crushed red pepper flakes
3 cloves garlic, finely minced
2 cups cherry tomatoes, halved
½ cup vegetable broth
2 tbsp fresh lemon juice (divided)
¼ cup fresh basil, finely chopped
1 tsp fresh lemon zest
½ tsp salt
½ tsp granulated sugar
¼ tsp freshly ground black pepper

For the Cod

4 fresh cod fillets (6 oz each)
Additional salt and pepper for seasoning
Olive oil for searing (about 1-2 tbsp)

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Instructions

Prepare the Tomato Basil Sauce: Heat 2 tablespoons of olive oil in a large sauté pan over medium heat. Add ½ teaspoon crushed red pepper flakes and the minced garlic. Sauté for about 1 minute until the garlic becomes fragrant.
Cook the Tomatoes: Stir in the halved cherry tomatoes and cook them for 9 to 12 minutes until they soften and start releasing their juices, creating a saucy base.
Add Broth and Lemon: Pour in ½ cup vegetable broth and 1 tablespoon of fresh lemon juice. Let the mixture simmer to blend the flavors.
Season the Sauce: Stir in the chopped fresh basil, the remaining tablespoon of lemon juice, fresh lemon zest, ½ teaspoon salt, ½ teaspoon granulated sugar, and ¼ teaspoon freshly ground black pepper. Cook for an additional 2 minutes, then remove the sauce from heat and set aside.
Prepare the Cod Fillets: Pat the cod fillets dry using paper towels to ensure a good sear. Season both sides generously with salt and pepper.
Sear the Cod: Heat olive oil in a separate pan over medium heat. Place the cod fillets in the pan and sear for about 3 minutes on each side, or until the fish is golden brown and flakes easily with a fork.
Combine and Warm: Pour the prepared tomato basil sauce over the seared cod fillets within the pan. Let everything warm through together for about 1 minute to marry the flavors.
Serve: Serve the cod hot with the tomato basil sauce spooned over the top. This dish pairs beautifully with pasta, rice, or a fresh salad for a complete Mediterranean-inspired meal.

Notes

Patting the cod dry before searing is crucial for a nice crust on the fish.
If cherry tomatoes are not in season, you can substitute with quartered plum tomatoes.
Adjust red pepper flakes according to your preferred spice level.
Leftover sauce can be refrigerated and used within 2 days.
Use fresh lemon zest for the best brightness; avoid pre-packaged dried zest.
This dish is best served immediately to enjoy the freshness of the sauce and the crisp sear on the cod.