Seared Cod in Tomato Basil Sauce
Description:
This recipe features pan-seared cod fillets nestled in a rich, flavorful tomato basil sauce. The cod is lightly seasoned and seared to golden perfection, while the sauce is made with fresh tomatoes, garlic, onions, and fragrant basil. It’s a light yet satisfying dish perfect for weeknight dinners or special occasions.
Ingredients:
For the Cod:
4 cod fillets (about 6 oz each)
Salt and pepper to taste
1 tbsp olive oil
1 tbsp olive oil
Juice of ½ lemon
For the Tomato Basil Sauce:
2 tbsp olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1 can (14 oz) crushed tomatoes (or 4–5 fresh tomatoes, diced)
1 tbsp tomato paste
½ tsp sugar (optional, to balance acidity)
Salt and black pepper to taste
1 tsp red chili flakes (optional, for heat)
½ cup fresh basil leaves, chopped
¼ cup chicken or vegetable broth (optional for thinning)
Optional for serving:
Cooked rice, mashed potatoes, or crusty bread
Extra basil for garnish
Instructions:
1. Prepare the Cod:
Pat cod fillets dry with paper towels.
Season both sides with salt and pepper.
In a skillet over medium-high heat, heat olive oil and olive oil.
Add cod fillets and sear 2–3 minutes per side until golden brown and just cooked through.
Remove from skillet and set aside. Squeeze lemon juice over the fillets.
2. Make the Tomato Basil Sauce:
In the same skillet, add 2 tbsp olive oil.
Saute onions over medium heat for 3–4 minutes until soft.
Add garlic and saute for another 30 seconds until fragrant.
Stir in tomato paste and cook for 1 minute.
Add crushed tomatoes, broth (if using), sugar, chili flakes, salt, and pepper.
Simmer for 10–15 minutes uncovered, stirring occasionally, until slightly thickened.
Stir in chopped basil just before removing from heat.
3. Combine and Serve:
Return the cod fillets to the skillet and spoon sauce over the top.
Simmer for another 2 minutes to meld flavors.
Serve hot with your choice of side and garnish with fresh basil.
Total Time:
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Nutrition Information (per serving, approx.):
Calories: 320
Protein: 35g
Fat: 16g
Carbohydrates: 10g
Fiber: 2g
Sugar: 4g
Sodium: 380mg
Note: Values may vary depending on specific ingredients used.
Q&A Section:
Q: Can I use frozen cod?
A: Yes! Just make sure it’s fully thawed and patted dry before searing to avoid excess moisture.
Q: What can I substitute for cod?
A: Haddock, halibut, or tilapia work well. Any firm white fish will do.
Q: Can I make the sauce ahead of time?
A: Definitely. The sauce can be made up to 2 days in advance and refrigerated. Reheat before adding the fish.
Q: Is this dish gluten-free?
A: Yes, it’s naturally gluten-free as long as your broth and tomato products are certified gluten-free.
Q: Can I make it spicy?
A: Add more red chili flakes or a pinch of cayenne pepper to increase the heat level.
Q: How can I make it creamy?
A: Add 2–3 tablespoons of heavy cream or coconut milk to the tom
ato basil sauce at the end of cooking.
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