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–+ servings
Mediterranean Cod Delight

Mediterranean Cod Delight

Discover the vibrant flavors of Mediterranean Cod Delight—a quick, healthy recipe bursting with fresh tomatoes, basil, and cod. Perfect for weeknight dinners or special occasions.
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Prep Time 5 minutes
Cook Time 13 minutes
Total Time 18 minutes
Servings: 4 people
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 tablespoons olive oil
  • 1/4 teaspoon red pepper flakes
  • 3 cloves garlic, thinly sliced
  • 1 pint cherry tomatoes, halved (about 500g)
  • 1/4 cup vegetable broth
  • 3 tablespoons fresh lemon juice (divided: 1 tablespoon for sauce, 2 tablespoons for seasoning)
  • 1/2 cup fresh basil, finely chopped
  • 1/2 teaspoon lemon zest
  • 1/2 teaspoon salt (or to taste)
  • 1 teaspoon granulated sugar
  • 1/4 teaspoon freshly ground black pepper (or to taste)
  • 680 g fresh cod fillets (about 4 fillets)
  • q.s. salt and pepper for seasoning the cod

Equipment

  • Large skillet
  • Wooden spoon or spatula
  • Sharp knife
  • Second skillet
  • Measuring spoons

Method
 

  1. Heat olive oil in a large skillet over medium heat; add red pepper flakes and sliced garlic, stirring for about 1 minute.
  2. Toss in halved cherry tomatoes and cook until they soften and burst, about 9-12 minutes, stirring occasionally.
  3. Pour in vegetable broth and 1 tablespoon of lemon juice; let simmer before adding basil, remaining lemon juice, lemon zest, salt, sugar, and black pepper, then simmer for another 2 minutes.
  4. In a separate skillet, heat a drizzle of olive oil; season cod fillets with salt and pepper, then cook skin-side up for about 3 minutes per side until golden and flaky.
  5. Spoon the tomato-basil sauce over the cod fillets and warm through for 1 minute; garnish with extra basil and serve immediately.

Nutrition

Calories: 350kcalCarbohydrates: 20gProtein: 32gFat: 15gSaturated Fat: 2gCholesterol: 80mgSodium: 450mgPotassium: 900mgFiber: 3gSugar: 3gVitamin A: 10IUVitamin C: 25mgCalcium: 6mgIron: 8mg

Notes

For a more flavorful sauce, consider adding a splash of white wine while simmering. Store any leftovers in an airtight container for up to 2 days; reheat gently on the stovetop. Fresh ingredients, especially when it comes to herbs and tomatoes, truly enhance the dish. Experiment with other proteins like shrimp or use zucchini noodles for a low-carb version.
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