Description
Mediterranean cod delights seafood enthusiasts with its elegant simplicity and fresh flavors. Delicate fish mingles with herbal basil sauce, creating a light yet satisfying meal that transports you to coastal Mediterranean shores.
Ingredients
Scale
Main Ingredients:
- 1.5 pounds fresh cod, cut into 4 fillets
- 1 pint cherry tomatoes, sliced in half
- 2 tablespoons olive oil
Seasoning and Herbs:
- 3 large cloves garlic, finely minced
- ½ cup fresh basil, finely chopped
- ½ teaspoon fresh lemon zest
- 3 tablespoons fresh lemon juice (divided as 1 tablespoon for sauce, 2 tablespoons for seasoning)
Additional Ingredients:
- ¼ cup vegetable broth
- ¼ teaspoon crushed red pepper flakes
- ½ teaspoon salt (more to taste)
- 1 teaspoon granulated sugar
- ¼ teaspoon fresh ground black pepper (more to taste)
- Additional salt and pepper for seasoning
Instructions
- Create a vibrant Mediterranean-style sauce by warming olive oil in a spacious skillet over medium temperature.
- Infuse the oil with aromatic red pepper flakes and minced garlic, releasing their intense flavors for approximately 60 seconds.
- Introduce whole cherry tomatoes to the pan, allowing them to soften and develop a delicate blistered exterior through gentle cooking, which takes around 10-12 minutes.
- Enhance the sauce’s depth by incorporating vegetable broth and initial splash of lemon juice, letting the mixture simmer gracefully.
- Elevate the sauce’s complexity by adding freshly chopped basil, remaining lemon juice, citrus zest, nuanced salt, hint of sugar, and cracked black pepper, cooking briefly to meld the flavors.
- In a separate skillet, heat olive oil over medium flame to prepare for cooking the cod.
- Season cod fillets with a delicate blend of salt and freshly ground black pepper, ensuring even coverage.
- Carefully place seasoned cod into the hot pan, allowing each side to transform into a golden-brown crust, cooking approximately 3 minutes per side.
- Gently cascade the prepared tomato basil sauce over the perfectly seared cod, warming the dish for a final minute to harmonize the flavors.
- Present the Mediterranean-inspired cod immediately, showcasing the vibrant sauce and delicate fish.
Notes
- Perfectly sear cod by patting fish dry with paper towels to ensure a golden-brown, crispy exterior.
- Use fresh cherry tomatoes at peak ripeness for the most vibrant and sweet sauce flavor profile.
- Timing is crucial: cook tomatoes until they blister and soften, which concentrates their natural sweetness.
- Balance sauce flavors with a pinch of sugar to counteract tomato acidity and enhance overall taste.
- Invest in high-quality olive oil for authentic Mediterranean cooking and richer sauce depth.
- Fresh basil leaves transform the sauce, adding bright, herbaceous notes that complement the delicate cod.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 320
- Sugar: 2 g
- Sodium: 450 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 1 g
- Protein: 36 g
- Cholesterol: 70 mg