Pan-Seared Cod in Tomato Basil Sauce

If you’re looking for a light, healthy, and satisfying seafood dish, look no further! This pan-seared tomato basil cod is a simple yet delicious recipe that is perfect for weeknight dinners. With its vibrant flavors of fresh tomatoes, fragrant basil, and tender cod, it’s a dish that celebrates the best of Mediterranean-inspired cuisine.

Why Cod?

Cod is a mild-flavored, white fish with a flaky texture that makes it incredibly versatile. It’s also low in fat and high in protein, making it a great choice for those who are on a high protein diet. Plus, cod is an excellent fish for absorbing bold flavors, which is why pairing it with tomatoes and basil creates such a tasty harmony.

Ingredients You’ll Need:

To make this dish, you’ll need just a handful of fresh ingredients, many of which you probably already have in your kitchen:

• 4 cod fillets (about 6 oz each)
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 pint cherry tomatoes, halved
• 1/2 cup fresh basil leaves, chopped
• 1/4 cup white wine (optional)
• Salt and pepper to taste
• Lemon wedges for serving

Step-by-Step Instructions:

1. Prepare the cod fillets: Pat the cod dry with paper towels and season both sides with salt and pepper. Set aside.
2. Prepare your vegetables: Mince garlic and set aside. Dice the onion and set aside. Then slice the cherry and/or roma tomatoes into cubes. Set aside.
3. Cooking the Cod: In a medium skillet, place your pan to medium heat, then add 1 tbsp of olive oil. Place the Cod fillets in the pan. Cook for about 3 minutes on each side or until done. Take off the pan and set aside.
4. Sauté the garlic, onions and tomatoes: In the medium skillet, heat the other 1 tbsp of olive oil over medium heat. Add the minced garlic and onion then cook for about 1 minute until fragrant. Toss in the halved cherry tomatoes. Sauté for 3-4 minutes until the tomatoes begin to soften and break down. Stir in the diced tomatoes, basil, and white wine if using, and let it simmer for another 10 minutes.
5. Layer the ingredients: Place the seasoned cod fillets back in the pan. Spoon the garlic, onion, tomato sauce evenly over the fillets, making sure each piece of fish is well-covered. Simmer for another 2 to 3 minutes to heat through the fish and to let the cod absorb the flavors.
6. Serve: Remove the cod from the oven and garnish with additional basil if desired. Serve with lemon wedges on the side to squeeze over the fish just before eating.

Tips and Variations:

• Add vegetables: Feel free to add other vegetables like zucchini, bell peppers, or spinach to the tomato mixture for extra texture and nutrition.
• Make it spicy: For a little heat, add a pinch of red pepper flakes or a drizzle of chili oil to the tomato mixture before baking.
• Use fresh herbs: While basil is the star of this recipe, you can also experiment with other herbs like thyme, parsley, or oregano for a different twist.

What goes best with this dish:

Tomato basil cod pairs beautifully with simple side dishes like steamed rice, quinoa, or gluten free orzo. You can also serve it alongside roasted vegetables or a fresh garden salad for a wholesome meal. And don’t forget a slice of bread to soak up the flavor!

Health Benefits:

Besides being delicious, this dish offers a range of health benefits. It is rich in lean protein, which helps with muscle maintenance and satiety. Tomatoes provide a good dose of vitamins C and A, along with antioxidants like lycopene, which supports heart health. Basil not only enhances the flavor but also offers anti-inflammatory and immune-boosting properties.

Final Thoughts:

Tomato basil cod is a delightful, fresh-tasting dish that’s sure to become a favorite in your meal rotation. It’s simple to make, healthy, and bursting with bright flavors that remind you of summer. Whether you’re new to cooking seafood or a seasoned pro, this recipe is sure to please your palate and impress your dinner table guests. Give it a try, and enjoy the goodness of Mediterranean-inspired cuisine at home!