Pan-Seared Mediterranean Cod in Tomato Basil Sauce

Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a flavorful and light dish that combines tender cod fillets with a savory, tangy tomato sauce. With the addition of fresh basil, olives, capers, and a touch of red pepper flakes, this Mediterranean-inspired recipe is perfect for a weeknight dinner or a special occasion. It’s easy to make, healthy, and packed with bold flavors.

Ingredients

• 4 cod fillets
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 1/4 cup chopped fresh basil
• 1/4 cup black olives, sliced
• 1/4 cup capers
• 1/4 teaspoon red pepper flakes

Directions

1. Season the cod fillets with salt and pepper.
2. Heat olive oil in a large skillet over medium heat.
3. Add the cod fillets to the skillet and cook for 4-5 minutes per side, until golden brown and cooked through. Remove the cod from the skillet and set aside.
4. In the same skillet, add the diced onion and minced garlic. Cook until softened, about 3-4 minutes.
5. Stir in the diced tomatoes, chopped basil, sliced olives, capers, and red pepper flakes. Simmer for 5-7 minutes, allowing the flavors to combine.
6. Return the cod fillets to the skillet, spooning the tomato basil sauce over the fish. Cook for an additional 2-3 minutes, until the cod is heated through.
7. Serve hot, spooning the sauce over the fillets, and enjoy!

Servings and Timing

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

Variations

• Fish Alternatives: While cod works beautifully for this recipe, other firm white fish like halibut or tilapia can also be used as substitutes.
• Spicy Kick: For more heat, increase the amount of red pepper flakes or add a fresh chili pepper to the sauce.
• Vegetarian Version: For a meatless option, replace the cod with a hearty vegetable like eggplant or zucchini.
• Add More Veggies: You can include additional Mediterranean vegetables, such as bell peppers or spinach, to the sauce for more texture and flavor.

Storage/Reheating

• Storage: Leftover cod in tomato basil sauce can be stored in an airtight container in the refrigerator for up to 2 days.
• Reheating: Reheat gently on the stovetop over low heat or in the microwave. Add a splash of water or broth to prevent the sauce from thickening too much while reheating.

10 FAQs

1. Can I use frozen cod fillets? Yes, frozen cod can be used. Just make sure to thaw them completely before cooking.
2. Can I make this dish ahead of time? The sauce can be made ahead of time and stored in the fridge for a day or two. However, it’s best to sear the cod fillets just before serving to maintain their texture.
3. What can I serve with Mediterranean cod? Mediterranean cod pairs wonderfully with couscous, rice, roasted vegetables, or a simple green salad.
4. Can I add other herbs to the tomato sauce? Yes, you can experiment with other herbs such as oregano, thyme, or parsley to add depth to the sauce.
5. What can I substitute for capers? If you don’t have capers, green olives or a touch of lemon zest can provide a similar briny flavor.
6. Is this recipe gluten-free? Yes, this recipe is naturally gluten-free. Just ensure the tomato product and other ingredients are certified gluten-free.
7. How can I make this recipe spicier? Increase the red pepper flakes or add a few slices of fresh chili pepper to the sauce for added heat.
8. Can I cook the cod in the oven instead of pan-searing? Yes, you can bake the cod fillets at 375°F (190°C) for 12-15 minutes until they are cooked through and then add the sauce.
9. Can I make this dish in a slow cooker? While this recipe is ideal for quick stovetop cooking, you can prepare the sauce in a slow cooker, but the cod should be added near the end of cooking to avoid overcooking.
10. Can I use canned tomatoes for the sauce? Yes, canned diced tomatoes work perfectly for the sauce. You can also use fresh tomatoes if they’re in season.

Conclusion

Pan-Seared Mediterranean Cod in Tomato Basil Sauce offers a perfect blend of fresh Mediterranean flavors. With its savory sauce and tender cod, this dish is sure to become a family favorite. It’s quick to prepare, healthy, and can be customized with additional spices or vegetables. Whether you’re making it for a weeknight dinner or a special meal, this flavorful recipe is a great way to enjoy a Mediterranean-inspired dish that’s both satisfying and easy to prepare.

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