Description
A simple and flavorful dish featuring pan-seared cod in a rich tomato basil sauce. Perfect for a quick and healthy meal.
Ingredients
Scale
- 2 cod fillets (6 oz each)
- 1 tbsp olive oil
- 1 clove garlic, minced
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh basil, chopped
- 1/2 cup vegetable broth
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp dried oregano
Instructions
- Heat olive oil in a pan over medium heat.
- Season cod fillets with salt and pepper, then sear for 3-4 minutes per side until golden. Remove and set aside.
- In the same pan, sauté garlic for 30 seconds until fragrant.
- Add cherry tomatoes, vegetable broth, and oregano. Simmer for 5 minutes.
- Stir in fresh basil and return cod to the pan. Cook for 2 more minutes.
- Serve hot with a side of your choice.
Notes
- Use fresh cod for best results.
- Adjust seasoning to taste.
- Pair with quinoa or crusty bread.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Pan-Seared
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 220
- Sugar: 3g
- Sodium: 450mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 65mg
Keywords: Pan-Seared Mediterranean Cod, Tomato Basil Sauce, Healthy Cod Recipe