Discover the vibrant flavors of the Mediterranean with this mouthwatering recipe for pan-seared cod, smothered in a rich and tangy tomato basil reduction.
Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Calories: 220 kcal per serving
Ingredients:
- 4 cod fillets (6 oz each)
- 1/4 cup all-purpose flour
- Salt and pepper to taste
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh basil, chopped
- Juice of 1 lemon
Instructions:
- Season the cod fillets with salt and pepper, then lightly dust with flour.
- Heat the olive oil in a skillet over medium-high heat. Add the cod and cook until golden, about 4 minutes. Remove from the skillet and set aside.
- In the same skillet, add the garlic and onion. Cook until the onion is translucent.
- Add the cherry tomatoes and cook until they start to break down.
- Reduce the heat and simmer until the sauce has thickened slightly, about 5 minutes.
- Return the cod to the skillet. Sprinkle with fresh basil and drizzle with lemon juice. Cook for an additional 2-3 minutes, or until the cod is cooked through.
Nutritional Information (per serving):
- Calories: 220
- Protein: 35g
- Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 60mg
- Carbohydrates: 10g
- Fiber: 2g
- Sugar: 5g
- Sodium: 250mg
Tips and Variations:
- Use fresh and high-quality ingredients to ensure the best flavors.
- Substitute the cod with other white fish, such as tilapia or mahi-mahi.
- Add some heat to the dish by incorporating red pepper flakes or sliced jalapeños.
- Serve with a side of roasted vegetables or quinoa for a well-rounded meal.
This Mediterranean-inspired recipe is a true showstopper, with its vibrant colors and explosive flavors. The combination of pan-seared cod, tomato basil reduction, and lemon juice creates a dish that is both light and satisfying. Give it a try tonight and taste the magic of the Mediterranean!
