Description
This Mediterranean Cod with Tomato Basil Sauce combines flaky cod fillets with a zesty, aromatic sauce made from cherry tomatoes, fresh basil, garlic, and olive oil. A perfect balance of Mediterranean flavors for a healthy, delicious meal
Ingredients
- Main Ingredients:
- Fresh cod fillets
- Cherry tomatoes
- Fresh basil leaves
- Garlic cloves
- Olive oil
- Lemon juice
- Vegetable broth
- Red pepper flakes
- Salt and freshly ground black pepper
- Optional Ingredients:
- Capers
- Pitted olives
- White wine
Instructions
- Preparation Steps:
- Pat cod fillets dry and season with salt and pepper.
- Halve cherry tomatoes to release their juices.
- Mince garlic and chop fresh basil.
- Cooking the Cod:
- Heat olive oil in a skillet over medium-high heat.
- Sear cod fillets for 3-4 minutes per side until golden brown, then remove from the skillet.
- Preparing the Tomato Basil Sauce:
- Sauté garlic and red pepper flakes in the same skillet until fragrant.
- Add cherry tomatoes and cook until softened.
- Pour in vegetable broth (and white wine, if using) and let simmer.
- Stir in basil, lemon juice, and optional capers and olives.
- Combining and Serving:
- Return cod fillets to the skillet, spoon sauce over the fish, and heat through.
- Garnish with fresh basil leaves and serve with crusty bread, rice, or a green salad.
Notes
- For a different flavor, substitute cod with haddock or halibut.
- If fresh tomatoes aren’t available, use canned tomatoes.
- Add extra veggies like zucchini or bell peppers for more variety.
- Increase red pepper flakes for more heat.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 350mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 60mg