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Instructions:
Step 1: Prepare the Cod
- Season the Cod: Pat the cod fillets dry with a paper towel. This helps them sear better. Season both sides with salt, pepper, and a sprinkle of dried oregano (if using).
- Heat the Pan: In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Once the oil is hot and shimmering, add the cod fillets to the pan.
- Pan-Sear the Fish: Cook the cod for 3-4 minutes on each side, or until the fish is golden brown and easily flakes when tested with a fork. Be careful not to overcook; the fish should remain moist and tender. If desired, squeeze some fresh lemon juice over the fillets for a burst of freshness.
- Remove and Set Aside: Once the cod is cooked through, remove it from the pan and set it aside on a plate. Cover it loosely with foil to keep it warm.
Step 2: Make the Tomato Basil Sauce
- Sauté the Garlic: In the same skillet (without cleaning it), add 2 tablespoons of olive oil over medium heat. Once the oil is heated, add the minced garlic and sauté for 1-2 minutes, until fragrant.
- Add Tomatoes and Olives: Add the diced tomatoes (with their juices) to the pan along with the sliced Kalamata olives and capers. Stir well to combine.
- Simmer: Let the sauce simmer for about 5-7 minutes, allowing the flavors to meld and the sauce to thicken slightly. Season with salt, pepper, dried oregano, and red pepper flakes if desired. If you want a bit of sweetness and depth, drizzle in the balsamic vinegar at this point.
- Finish with Fresh Basil: Stir in the chopped fresh basil and let it cook for another 1-2 minutes. Taste and adjust the seasoning if needed.
Step 3: Assemble the Dish
- Serve the Cod: Place the seared cod fillets onto serving plates. Spoon the tomato basil sauce generously over the top, making sure to coat the fish well with the sauce.
- Garnish and Serve: If desired, garnish with additional fresh basil or a sprinkle of grated Parmesan cheese. Serve the dish with a side of roasted vegetables, rice, or a simple green salad for a complete meal.
Tips for Success:
- Use Fresh Cod: Fresh cod will provide the best texture and flavor. If using frozen cod, be sure to thaw it completely before cooking.
- Customize the Sauce: Feel free to add extra Mediterranean ingredients like roasted red peppers, artichokes, or a sprinkle of feta cheese for a unique twist.
- Make it Spicy: For those who enjoy a bit of heat, add more red pepper flakes or even a dash of hot sauce to the tomato basil sauce.
- Make Ahead: You can prepare the tomato basil sauce ahead of time and store it in the refrigerator for up to 3 days. Just reheat it before serving.
Why This Dish Is Perfect:
- Light & Nutritious: Cod is an excellent source of lean protein and omega-3 fatty acids, making this dish a heart-healthy option. The tomato basil sauce, loaded with fresh ingredients, adds a variety of vitamins, antioxidants, and fiber.
- Mediterranean Flavors: This recipe captures the essence of Mediterranean cuisine, with its use of fresh herbs, olive oil, olives, and capers. These ingredients not only bring bold flavors but also contribute to a healthy and balanced diet.
- Versatile: This dish pairs well with so many sides, from quinoa and couscous to roasted potatoes or even a light green salad. It’s perfect for any occasion, from casual weeknight dinners to dinner parties.
Conclusion:
Pan-Seared Mediterranean Cod with Tomato Basil Sauce is a healthy, flavorful, and easy-to-make dish that will impress your taste buds and your guests. With fresh Mediterranean ingredients and the delicate, flaky texture of cod, this dish provides a delicious and nutritious way to enjoy fish. It’s perfect for anyone looking to enjoy a heart-healthy meal that’s quick and simple to prepare.
Give it a try tonight, and experience the vibrant flavors of the Mediterranean in your own kitchen!
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