Ingredients
Scale
For the Tomato Basil Sauce
- 2 tablespoons olive oil
- 1/4 teaspoon crushed red pepper flakes
- 3 large cloves garlic, finely minced
- 1 pint cherry tomatoes, halved
- 1/4 cup vegetable broth
- 3 tablespoons fresh lemon juice (1 tbsp for sauce, 2 tbsp for seasoning)
- 1/2 cup fresh basil, finely chopped
- 1/2 teaspoon 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 fresh cod, cut into 4 fillets
- Additional salt and pepper for seasoning
- Olive oil for searing
Instructions
Prepare the Tomato Basil Sauce:
- Heat the oil: In a large sauté pan, heat 2 tablespoons of olive oil over medium heat. Add the crushed red pepper flakes and minced garlic. Sauté for 1 minute until fragrant but not browned.
- Add the tomatoes: Toss in the halved cherry tomatoes and cook for 9-12 minutes until they soften and blister, releasing their juices.
- Make the sauce: Pour in the vegetable broth and 1 tablespoon of fresh lemon juice. Let the mixture simmer gently to combine the flavors.
- Season the sauce: Add the fresh basil, remaining 2 tablespoons of lemon juice, lemon zest, salt, sugar, and black pepper. Stir and cook for another 2 minutes before removing the sauce from the heat. Set aside.
2. Cook the Cod:
- Season the fillets: Pat the cod fillets dry with a paper towel. Season both sides with salt and pepper.
- Sear the cod: In a separate pan, heat some olive oil over medium heat. Once hot, add the cod fillets, ensuring not to overcrowd the pan. Cook for about 3 minutes on each side, or until golden brown and the fish flakes easily with a fork.
3. Combine and Serve:
- Finish the dish: Pour the prepared tomato basil sauce over the seared cod fillets in the pan. Increase the heat slightly and let the sauce warm through for about a minute.
- Serve: Plate the cod fillets with the tomato basil sauce spooned generously over the top. Serve with a side of pasta, rice, or a fresh salad for a complete meal.
Notes
- The cod fillets can be substituted with other white fish, such as halibut or tilapia.
- For extra richness, add a drizzle of olive oil or a sprinkle of Parmesan cheese before serving.
- If you like a spicier sauce, increase the amount of red pepper flakes.
Nutrition
- Serving Size: 1 cod fillet with sauce
- Calories: 230kcal
- Sugar: 6g
- Sodium: 600mg
- Fat: 12g
- Saturated Fat: 1g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 25g
- Cholesterol: 70mg