Pan-Seared Mediterranean Cod in Tomato Basil Sauce

This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a flavorful, healthy dish that brings the vibrant tastes of the Mediterranean straight to your table. The tender cod fillets are perfectly seared and served in a rich, savory tomato basil sauce, enhanced with the bold flavors of olives, capers, and fresh basil. Whether you’re preparing a weeknight meal or hosting a dinner, this dish is sure to impress with its balance of simplicity and elegance.

Ingredients

• 4 cod fillets
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 1/2 cup chopped fresh basil
• 1/4 cup black olives, pitted and chopped
• 1/4 cup capers
• Lemon wedges for serving

Directions

1. Season the cod fillets with salt and pepper on both sides.
2. Heat olive oil in a large skillet over medium heat.
3. Once the oil is hot, add the cod fillets and cook for 4-5 minutes per side until golden brown and cooked through. Remove the cod from the skillet and set it aside.
4. In the same skillet, add the chopped onion and minced garlic. Sauté for a few minutes until the onion becomes soft and translucent.
5. Add the diced tomatoes, chopped basil, olives, and capers to the skillet. Stir to combine and let the sauce simmer for about 10 minutes.
6. Return the cod fillets to the skillet, spooning the tomato basil sauce over them. Let everything cook together for an additional 2-3 minutes.
7. Serve the pan-seared cod with lemon wedges on the side.

Servings and Timing

• Servings: 4
• Prep Time: 10 minutes
• Cooking Time: 20 minutes
• Total Time: 30 minutes

Variations

• Vegetarian Option: Swap the cod fillets with firm tofu or grilled eggplant for a Mediterranean-inspired vegetarian dish.
• Add Heat: For a spicier kick, add red pepper flakes to the sauce.
• Herbs: Experiment with fresh oregano or thyme in place of basil for a different flavor profile.
• Vegetables: Include additional vegetables like spinach or bell peppers in the sauce for extra nutrition.

Storage and Reheating

• Storage: Store any leftovers in an airtight container in the refrigerator for up to 2-3 days.
• Reheating: Reheat gently on the stovetop over low heat, adding a splash of water or broth if the sauce has thickened. You can also reheat in the microwave in short intervals, stirring in between.

10 FAQs

1. Can I use a different type of fish for this recipe? Yes, you can substitute cod with other white fish like tilapia or haddock.
2. What if I don’t have fresh basil? You can use dried basil, but reduce the amount to 1-2 teaspoons as dried herbs are more potent.
3. Can I make the sauce ahead of time? Yes, you can make the tomato basil sauce in advance and store it in the fridge for up to 2 days.
4. Is there a gluten-free option for this dish? This recipe is naturally gluten-free as it does not contain any flour or wheat-based ingredients.
5. Can I use frozen cod fillets? Yes, just be sure to thaw them properly before cooking for the best texture and flavor.
6. Can I add more vegetables to the sauce? Absolutely! Zucchini, bell peppers, or spinach would make excellent additions.
7. How do I know when the cod is cooked? The cod should be opaque and flake easily when tested with a fork.
8. Can I use canned tomatoes if I don’t have fresh ones? Yes, canned diced tomatoes work perfectly in this dish.
9. What is a good side dish to serve with this? This cod pairs beautifully with rice, quinoa, or a light Mediterranean salad.
10. Can I freeze this dish? Freezing is not recommended for this dish, as the texture of the cod may change upon thawing.

Conclusion

Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a quick and delicious way to enjoy a Mediterranean-inspired meal at home. The balance of fresh ingredients and bold flavors makes it a versatile dish that can easily be customized to suit your tastes. With simple ingredients and straightforward instructions, this recipe is perfect for both busy weeknights and special occasions.

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