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Mediterranean Cod Lemon Garlic and Tomatoes Recipe

Embark on a culinary journey with our Mediterranean Cod Lemon Garlic and Tomatoes Recipe, a dish that brings the vibrant flavors of the Mediterranean to your dining table. Succulent cod fillets are delicately seasoned, then pan-seared to perfection atop a bed of zesty lemon and garlic-infused tomatoes.
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Course: Lunch
Cuisine: American
Keyword: Cod with Grape Tomato Sauce, Mediterranean Cod with Lemon Garlic and Tomato, Pan-Seared Cod
Servings: 4 people
Calories: 210kcal
Author: George - U Keep Cooking

Equipment

  • Large Non-Stick Skillet

Ingredients

Tomato Basil Sauce:

  • 2 Tbsp Olive Oil (or butter)
  • ¼ Tsp Red Pepper Flakes
  • 3 Cloves Garlic finely minced
  • 1 Onion (small) sliced
  • 1 Pint Grape Tomatoes (halved)
  • ¼ Cup White Wine (dry)
  • ½ Cup Basil (fresh)(finely chopped)
  • 2 Tbsp Lemon Juice (fresh)
  • ½ Tsp Lemon Zest
  • ½ Tsp Salt (to taste)
  • 1 Tsp Sugar
  • ¼ Tsp Black Pepper (to taste)
  • 4 oz Feta Cheese (crumbled)

Cod Preparation:

  • 2 Tbsp Butter or avocado oil
  • 4 (6 oz) Cod Fillets
  • Salt and pepper (to taste)

Instructions

Cod Preparation:

  • Heat oil or butter in a large skillet over medium heat. Pat the cod dry with paper towels. Season both sides of cod with salt and pepper.
  • Place cod in the oil and cook until golden brown, about 3-5 minutes. Carefully flip the cod over and continue cooking for another 3 to 4 minutes. Cook time will very based on the thickness of the fish. Use a meat thermometer to ensure the cod reaches an internal temperature of 145 degree f.

Tomato Basil Sauce:

  • Heat oil or butter in a large skillet over medium heat.
  • Add the grape tomatoes, sliced onion, and cook, stirring occasionally, until they're soft and blistering, but still hold their shape.
  • Add the garlic and the crushed red pepper flakes, sauté for 1 minute, or until garlic is fragrant.
  • Add in the white wine, stir, and allow the mixture to come to a gentle simmer.
  • Stir in the basil, lemon juice, lemon zest, salt, sugar, and pepper and cook for 2 minutes.
  • Pour the tomato basil sauce over the cod.
  • Remove from heat and sprinkle the crumbled feta and and serve immediately.

Nutrition

Calories: 210kcal | Carbohydrates: 15g | Protein: 6g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Trans Fat: 0.02g | Cholesterol: 27mg | Sodium: 583mg | Potassium: 331mg | Fiber: 1g | Sugar: 8g | Vitamin A: 895IU | Vitamin C: 31mg | Calcium: 182mg | Iron: 1mg