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–+ servings

Mediterranean Cod in Tomato Basil Sauce

Enjoy the vibrant Mediterranean flavors of pan-seared cod fillets served with a tangy, aromatic tomato basil sauce. This dish is healthy, quick, and perfect for weeknight dinners.
Print Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings: 4 fillets
Course: Main Course
Cuisine: Mediterranean
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the White Wine Tomato Basil Sauce
  • 2 tablespoons olive oil
  • 1/4 teaspoon crushed red pepper flakes
  • 3 cloves garlic, finely minced
  • 1 pint cherry tomatoes, sliced in half
  • 1/4 cup dry white wine *add an extra 1/4 cup for a saucier sauce
  • 1/2 cup fresh basil, finely chopped
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon fresh lemon zest
  • 1/2 teaspoon salt more to taste
  • 1 teaspoon granulated sugar
  • 1/4 teaspoon fresh ground black pepper more to taste
For the Cod
  • 1 1/2 pounds cod fillets, cut into 4 pieces
  • Salt and pepper for seasoning cod

Equipment

  • Large skillet
  • Knife
  • Cutting board
  • spatula

Method
 

For the White Wine Tomato Basil Sauce
  1. Heat olive oil in a large skillet over medium heat.
  2. Add crushed red pepper flakes and minced garlic; sauté until fragrant.
  3. Stir in cherry tomatoes and cook until softened.
  4. Deglaze the pan with white wine; simmer gently for 2–3 minutes.
  5. Add fresh basil, lemon juice, lemon zest, salt, sugar, and black pepper. Adjust seasoning as needed.
  6. Set sauce aside or keep warm.
For the Cod
  1. Season cod fillets generously with salt and pepper.
  2. Heat another tablespoon of oil in the same skillet over medium-high heat.
  3. Cook cod fillets, 3–4 minutes per side, until golden brown and flaky.
  4. Spoon tomato basil sauce over cooked cod and serve hot.

Nutrition

Calories: 220kcalCarbohydrates: 6gProtein: 28gFat: 9gSaturated Fat: 1gCholesterol: 55mgSodium: 360mgPotassium: 450mgFiber: 1gSugar: 3gVitamin A: 450IUVitamin C: 10mgCalcium: 20mgIron: 0.8mg

Notes

This Mediterranean cod recipe features pan-seared fillets in a tangy tomato basil sauce. Pair with salad, grains, or bread for a complete meal. Nutrition information is estimated based on common ingredients and serving sizes and may vary.

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