Description
A simple and flavorful dish featuring pan-seared cod in a rich tomato basil sauce.
Ingredients
Scale
- 2 cod fillets (6 oz each)
- 1 tbsp olive oil
- 1 cup diced tomatoes
- 2 cloves garlic, minced
- 1/4 cup fresh basil, chopped
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp red pepper flakes (optional)
- 1/2 cup vegetable broth
Instructions
- Heat olive oil in a skillet over medium heat.
- Season cod fillets with salt and pepper.
- Sear cod for 3-4 minutes per side until golden. Remove and set aside.
- In the same skillet, sauté garlic until fragrant.
- Add diced tomatoes, basil, red pepper flakes, and vegetable broth. Simmer for 5 minutes.
- Return cod to the skillet and cook for 2 more minutes.
- Serve hot.
Notes
- Use fresh cod for best results.
- Adjust spice level to your preference.
- Pairs well with crusty bread or rice.
- Prep Time: 10 mins
- Cook Time: 15 mins
- Category: Main Course
- Method: Pan-Seared
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 220
- Sugar: 4g
- Sodium: 600mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 25g
- Cholesterol: 60mg
Keywords: cod, Mediterranean, tomato basil sauce, pan-seared, healthy