🌿 Pan-Seared Mediterranean Cod in Tomato Basil Sauce 🍅🐟


Fresh, flaky cod meets a fragrant tomato-basil sauce in this 30-minute Mediterranean-inspired dish.
Light, zesty, and perfect for weeknight dinners or elegant gatherings.
🧂 Ingredients:
 • 4 cod fillets
• 2 tbsp olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 2 cups cherry tomatoes, halved
• 1 can (14.5 oz) diced tomatoes
• ½ cup fresh basil leaves, chopped
• ¼ cup dry white wine
• Salt & pepper to taste
• Lemon wedges, for serving 🍋
👨‍🍳 Instructions:
 1️⃣ Season Cod: Lightly season with salt & pepper.
2️⃣ Sear: Heat 1 tbsp olive oil in skillet. Sear cod 3–4 mins per side until golden. Remove.
3️⃣ Sauté: In the same pan, add remaining oil, sauté onion & garlic until soft.
4️⃣ Tomatoes: Add cherry tomatoes; cook 3 mins till softened.
5️⃣ Simmer: Add diced tomatoes, wine, & half the basil. Simmer 10 mins.
6️⃣ Finish: Return cod to pan, warm through, spoon sauce over fillets.
7️⃣ Serve: Garnish with basil & lemon wedges.
🕒 Prep Time: 10 min
🔥 Cook Time: 20 min
🍽 Total Time: 30 min
⚖️ Calories: ~250 kcal per serving
👨‍👩‍👧‍👦 Servings: 4
💡 Tip: Pairs beautifully with rice, crusty bread, or roasted veggies!
✅ Healthy ✅ High-Protein ✅ Mediterranean Diet-Friendly
📌 Save for later & 👫 Tag someone who’d love this!
 
 #MediterraneanRecipe #HealthyDinner #CodRecipe #TomatoBasil #SeafoodLovers #QuickDinner #CleanEating #Pescatarian #PanSearedFish #HealthyRecipes #WeeknightDinner #FishRecipes #LowCalorieMeals #MediterraneanDiet #30MinuteMeals #HomeCooking #SimpleMeals #SeafoodDinner #TomatoSauce #BasilLovers #LeanProtein #FoodieFavorites #InstaFoodie #FreshIngredients #SkilletMeals #EasyDinnerIdeas #WholesomeFood #LightDinner #HealthySeafood


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