Description
Mediterranean cod dances with zesty tomato basil sauce, creating a light yet luxurious seafood experience. Delicate fish fillets nestle in a rich, herb-infused broth you’ll crave from first bite to last.
Ingredients
Scale
Main Ingredients:
- 1.5 pounds fresh cod, cut into 4 fillets
- 1 pint cherry tomatoes, sliced in half
- 3 large cloves garlic, finely minced
Sauce Base Ingredients:
- 2 tablespoons olive oil
- ¼ cup vegetable broth
- 3 tablespoons fresh lemon juice
- ½ cup fresh basil, finely chopped
Seasoning Ingredients:
- ¼ teaspoon crushed red pepper flakes
- ½ teaspoon salt (more to taste)
- 1 teaspoon granulated sugar
- ¼ teaspoon fresh ground black pepper (more to taste)
- ½ teaspoon fresh lemon zest
- Additional salt and pepper for seasoning
Instructions
- Prepare the tomato basil sauce by warming olive oil in a spacious skillet over medium heat, creating a fragrant base for the sauce.
- Introduce red pepper flakes and minced garlic to the heated oil, allowing them to release their aromatic essence for approximately 60 seconds.
- Carefully add whole cherry tomatoes to the pan, gently cooking until they soften and develop slight blistering, which typically takes 9-12 minutes.
- Pour in vegetable broth and of fresh lemon juice, letting the mixture simmer and meld flavors.
- Enhance the sauce by incorporating chopped fresh basil, an additional of lemon juice, lemon zest, salt, a pinch of sugar, and freshly ground black pepper.
- Allow the sauce to cook for 2 minutes, developing a rich, complex flavor profile, then set aside and keep warm.
- In a separate skillet, heat olive oil over medium heat to prepare for cooking the cod.
- Season cod fillets with salt and freshly ground black pepper on both sides, ensuring even coverage.
- Carefully place the seasoned cod into the hot pan, cooking until a golden-brown crust forms, approximately 3 minutes per side.
- Gently ladle the prepared tomato basil sauce over the perfectly seared cod, warming the dish for an additional minute.
- Transfer to serving plates, ensuring each fillet is generously coated with the vibrant sauce, ready to be enjoyed.
Notes
- Crush cherry tomatoes gently while cooking to release their natural sweetness and create a more robust sauce flavor.
- Fresh basil leaves provide a vibrant, aromatic finish that elevates the entire Mediterranean-style dish.
- Control heat carefully when sautéing garlic to prevent burning, which can make the sauce bitter and unpleasant.
- Choose firm, thick cod fillets to ensure even cooking and prevent breaking during pan-searing.
- Use fresh lemon zest and juice to brighten the sauce and complement the delicate fish’s natural flavor.
- Rest the fish briefly after cooking to help retain moisture and ensure a tender, flaky texture.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 220 kcal
- Sugar: 3 g
- Sodium: 380 mg
- Fat: 9 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 7 g
- Fiber: 2 g
- Protein: 28 g
- Cholesterol: 65 mg