Description
Enjoy a taste of the Mediterranean with this flavorful Pan-Seared Mediterranean Cod in Tomato Basil Sauce. Tender cod fillets are pan-seared to perfection and served in a savory tomato basil sauce that is sure to impress. This dish is easy to make and perfect for a delicious weeknight dinner.
Ingredients
Scale
Cod Fillets:
- 4 cod fillets (about 6 ounces each)
- Salt and black pepper to taste
Sauce:
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 small onion, finely chopped
- 1 can (14.5 ounces) crushed tomatoes
- 1/4 cup dry white wine (or fish stock)
- 1/4 teaspoon red pepper flakes (optional)
- 1/2 teaspoon dried oregano
- 1/2 teaspoon sugar
- 1/4 cup fresh basil leaves, chopped (plus more for garnish)
- 1 tablespoon capers (optional)
- Lemon wedges for serving
Instructions
- Prepare the Cod: Pat the cod fillets dry, season with salt and pepper.
- Sear the Cod: Heat olive oil in a skillet, sear cod fillets until golden brown.
- Make the Sauce: Sauté garlic, onion, add tomatoes, wine, spices, and simmer.
- Finish Dish: Return cod to skillet, cook until fish flakes easily.
- Serve: Garnish with basil, serve with lemon wedges.
Notes
- Serve with rice, couscous, or crusty bread.
- Substitute cod with haddock or halibut.
- For a richer flavor, add a tablespoon of butter at the end.
Nutrition
- Serving Size: 1 cod fillet with sauce
- Calories: 276
- Sugar: 5g
- Sodium: 412mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 32g
- Cholesterol: 72mg
