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Pan-Seared Mediterranean Cod

Savory Pan-Seared Mediterranean Cod in Zesty Tomato Sauce

Experience the vibrant flavors of Mediterranean cuisine with this Pan-Seared Mediterranean Cod recipe that combines fresh ingredients in a zesty tomato sauce.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 tablespoons Olive Oil Substitute with avocado oil for a unique flavor.
  • 1/2 teaspoon Red Pepper Flakes Adjust quantity to taste or omit.
  • 2 cloves Garlic Minced, fresh recommended.
  • 2 cups Cherry Tomatoes Halved, substitute with canned diced tomatoes if needed.
  • 1/2 cup Vegetable Broth Chicken broth works well as an alternative.
  • 1 tablespoon Lemon Juice Fresh juice is ideal for flavor.
  • 1/4 cup Fresh Basil Roughly chopped; can substitute with parsley or cilantro.
  • 1 teaspoon Sugar Can be omitted or replaced with honey.
  • Salt Essential for seasoning.
  • Black Pepper Essential for seasoning.
For the Fish
  • 4 fillets Cod Substitute with firm white fish like halibut or sea bass.

Equipment

  • Sauté Pan
  • non-stick skillet

Method
 

Step-by-Step Instructions
  1. In a large sauté pan, heat 2 tablespoons of olive oil over medium heat. Add 1/2 teaspoon of red pepper flakes and 2 minced garlic cloves. Sauté for 1 minute until fragrant.
  2. Add 2 cups of halved cherry tomatoes to the pan. Cook for 9–12 minutes, stirring occasionally, until the tomatoes blister and burst.
  3. Stir in 1/2 cup of vegetable broth and 1 tablespoon of fresh lemon juice. Simmer for about 5 minutes.
  4. Mix in 1/4 cup of roughly chopped fresh basil, lemon zest, and 1 teaspoon of sugar. Season with salt and black pepper. Cook for 2 minutes.
  5. In a separate non-stick pan, heat 2 tablespoons of olive oil. Season 4 cod fillets with salt and black pepper. Cook for about 3 minutes on each side.
  6. Pour the tomato basil sauce over the cod. Heat for 1 minute and serve immediately.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 75mgSodium: 300mgPotassium: 700mgFiber: 3gSugar: 5gVitamin A: 700IUVitamin C: 25mgCalcium: 50mgIron: 2mg

Notes

Use fresh ingredients for the best flavor and avoid overcooking the fish to maintain tenderness.

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