Pan-Seared Mediterranean Cod with Tomato Basil Sauce: A Flavorful and Healthy Dish

If you’re looking for a light yet flavorful dinner option, Pan-Seared Mediterranean Cod with Tomato Basil Sauce is an excellent choice. This dish combines the delicate, flaky texture of cod with the vibrant, rich flavors of Mediterranean ingredients. A perfect balance of healthy fats, lean protein, and fresh vegetables, this recipe is both nutritious and incredibly satisfying.

The Mediterranean diet is renowned for its heart-healthy benefits, and this dish embodies those principles with olive oil, fresh tomatoes, and herbs. Plus, it’s quick to prepare, making it ideal for a weeknight dinner or a special meal to impress guests.

Why You’ll Love This Dish:

• Healthy & Light: Cod is a lean fish packed with protein and omega-3 fatty acids, while the fresh tomato basil sauce is rich in antioxidants and low in calories.
• Full of Flavor: With garlic, olives, capers, and fresh herbs, the Mediterranean-inspired sauce adds a burst of flavors that complement the fish perfectly.
• Quick & Easy: This dish comes together in just 20-25 minutes, making it ideal for busy nights or last-minute meals.
• Naturally Gluten-Free: With all its fresh ingredients, this recipe is naturally gluten-free, making it perfect for anyone with dietary restrictions.

Ingredients:

For the Pan-Seared Cod:

• 4 cod fillets (about 6 oz each)
• 2 tablespoons olive oil
• Salt and pepper, to taste
• 1 tablespoon lemon juice (optional)
• 1 teaspoon dried oregano (optional)

For the Tomato Basil Sauce:

• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes, or 4-5 fresh tomatoes, chopped
• 1/4 cup Kalamata olives, pitted and sliced
• 1 tablespoon capers (optional, but adds a nice salty tang)
• 1/4 cup fresh basil leaves, chopped
• 1 teaspoon dried oregano
• Salt and pepper, to taste
• 1 teaspoon red pepper flakes (optional for heat)
• 1 tablespoon balsamic vinegar (optional, for added depth)

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