Description
A simple and delicious dish featuring seared cod served with a fresh tomato and basil sauce.
Ingredients
Scale
- 2 cod fillets (6 oz each)
- 1 tbsp olive oil
- 1 cup cherry tomatoes, halved
- 2 cloves garlic, minced
- 1/4 cup fresh basil, chopped
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tbsp lemon juice
Instructions
- Heat olive oil in a pan over medium heat.
- Season cod fillets with salt and pepper.
- Sear cod for 3-4 minutes per side until golden and cooked through. Remove from pan.
- In the same pan, sauté garlic for 30 seconds.
- Add cherry tomatoes and cook for 2-3 minutes until softened.
- Stir in basil and lemon juice.
- Pour the sauce over the cod and serve.
Notes
- Use fresh cod for the best texture.
- Adjust salt to taste.
- Serve with a side of steamed vegetables or rice.
- Prep Time: 10 mins
- Cook Time: 10 mins
- Category: Main Course
- Method: Pan-searing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 220
- Sugar: 3g
- Sodium: 400mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 70mg
Keywords: seared cod, tomato basil sauce, healthy fish recipe