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Pan-Seared Mediterranean Cod in Tomato Basil Sauce


  • Author: Luna
  • Total Time: 30 minutes
  • Yield: 4 servings 1x

Ingredients

Scale

For the Cod:

  • 4 cod fillets (about 6 oz each)
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1 tablespoon olive oil
  • Juice of 1 lemon

For the Tomato Basil Sauce:

  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • 1 small onion, finely chopped
  • 1 can (14.5 oz) diced tomatoes (with juices)
  • 1/2 cup cherry tomatoes, halved
  • 1 teaspoon dried oregano
  • 1/2 teaspoon red pepper flakes (optional, for spice)
  • 1/2 cup Kalamata olives, sliced
  • 1 tablespoon capers, drained
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup fresh basil, chopped
  • 1/2 cup vegetable or fish broth

For Garnish:

  • Fresh basil leaves
  • Lemon wedges
  • Grated Parmesan cheese (optional)

Instructions

Step 1: Prepare the Cod

Pat the cod fillets dry with paper towels to remove excess moisture. Season both sides with salt, black pepper, smoked paprika, and garlic powder. Drizzle fresh lemon juice over the fillets and let them sit for 5 minutes while you prepare the sauce.

Step 2: Sear the Cod

Heat 1 tablespoon of olive oil in a large pan over medium-high heat. Once the oil is hot, add the cod fillets and sear for 3-4 minutes on each side, or until they develop a golden crust. Carefully remove the cod from the pan and set aside on a plate.

Step 3: Make the Tomato Basil Sauce

In the same pan, add 2 tablespoons of olive oil and sauté the minced garlic and chopped onions for 2 minutes, until fragrant. Add the diced tomatoes (with juices), cherry tomatoes, oregano, and red pepper flakes. Stir well and let simmer for 5 minutes.

Step 4: Add Mediterranean Ingredients

Stir in the sliced Kalamata olives, capers, salt, and black pepper. Pour in the vegetable or fish broth and let the sauce simmer for another 5 minutes, allowing the flavors to meld together.

Step 5: Return the Cod to the Pan

Gently place the seared cod fillets back into the pan, spooning some of the sauce over them. Reduce the heat to low and let the fish simmer in the sauce for 5 more minutes, until fully cooked and tender.

Step 6: Finish and Serve

Remove from heat and sprinkle with freshly chopped basil. Serve hot with lemon wedges and an optional sprinkle of Parmesan cheese. Enjoy with pasta, rice, or crusty bread!

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes

Nutrition

  • Calories: 320
  • Sugar: 6g
  • Fat: 12g
  • Carbohydrates: 15g
  • Fiber: 4g
  • Protein: 35g