Experience the flavors of the Mediterranean with this Pan-Seared Cod in Tomato Basil Sauce. This dish combines the tender, flaky texture of cod with a rich, aromatic tomato basil sauce. It’s a perfect blend of simplicity and elegance, making it an ideal choice for both weeknight dinners and special occasions. The vibrant colors and fresh ingredients not only make this dish visually appealing but also packed with nutrients, offering a healthy and delicious meal option.
Ingredients
• Cod Fillets: 4 fillets
• Salt and Pepper: To taste
• Olive Oil: 2 tablespoons
• Garlic: 3 cloves, minced
• Onion: 1, diced
• Red Bell Pepper: 1, diced
• Yellow Bell Pepper: 1, diced
• Diced Tomatoes: 1 can (14 oz)
• Fresh Basil: 1/4 cup, chopped
• Dried Oregano: 1/2 teaspoon
• Dried Thyme: 1/2 teaspoon
• Red Pepper Flakes (Optional): 1/4 teaspoon
• Fresh Basil Leaves: For garnish
Directions
1. Season the Cod: Sprinkle salt and pepper on both sides of the cod fillets.
2. Heat the Skillet: In a large skillet, heat olive oil over medium-high heat.
3. Cook the Cod: Add the cod fillets to the skillet and cook for 3-4 minutes on each side until golden brown and cooked through. Remove from skillet and set aside.
4. Sauté the Aromatics: In the same skillet, add a bit more olive oil if needed. Sauté the minced garlic and diced onion until softened, about 2-3 minutes.
5. Cook the Bell Peppers: Add the diced bell peppers to the skillet and cook for another 2-3 minutes until slightly softened.
6. Prepare the Sauce: Stir in the diced tomatoes, dried oregano, dried thyme, and red pepper flakes (if using). Let simmer for 5-7 minutes until the sauce has slightly thickened.
7. Combine Cod and Sauce: Return the cod fillets to the skillet, spooning some of the tomato basil sauce over them. Let simmer for another 2-3 minutes to heat through.
8. Garnish and Serve: Garnish with fresh chopped basil leaves before serving.
Additional Information
• Prep Time: 10 minutes
• Cooking Time: 20 minutes
• Total Time: 30 minutes
• Kcal per Serving: 280 kcal
• Servings: 4 servings
Tips
• Freshness: Use fresh cod fillets for the best flavor and texture.
• Herb Variations: Experiment with fresh herbs like parsley or cilantro for a different flavor profile.
• Spice Level: Adjust the amount of red pepper flakes to control the heat level of the dish.
• Side Dish: Serve with a side of steamed vegetables or a light salad to complement the meal.
Benefits
• High in Protein: Cod is a lean source of protein, essential for muscle repair and growth.
• Rich in Vitamins: This dish is packed with vitamins from the fresh vegetables and herbs.
• Heart-Healthy: Olive oil is a source of healthy fats, beneficial for heart health.
• Low-Calorie: At only 280 kcal per serving, it’s a great option for those watching their calorie intake.
FAQs
Q: Can I use frozen cod fillets?
A: Yes, you can use frozen cod fillets. Make sure to thaw them completely and pat them dry before cooking to avoid excess moisture.
Q: What can I substitute for fresh basil?
A: If fresh basil is unavailable, you can use dried basil, but reduce the quantity to 2 tablespoons.
Q: Can I make the sauce ahead of time?
A: Yes, the tomato basil sauce can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat it before adding the cod fillets.
Q: Is this dish gluten-free?
A: Yes, this recipe is naturally gluten-free.
Conclusion
Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a delightful dish that brings the fresh, vibrant flavors of the Mediterranean to your table. It’s easy to prepare, nutritious, and versatile enough to suit various dietary preferences. Enjoy this healthy and delicious meal with your family and friends, and savor the rich blend of flavors in every bite.