Mediterranean Herb-Crusted Cod with Tomato Basil Sauce
Elevate your dining experience with this Mediterranean Herb-Crusted Cod with Tomato Basil Sauce. This decadent dish features tender cod fish fillets complemented by a vibrant sauce made from fresh cherry tomatoes, aromatic basil, and a touch of umami from capers and olives. The light, flaky fish is elegantly seasoned and pan-fried to perfection, creating a delightful contrast with the rich and tangy sauce. Ideal for a weeknight dinner or a special occasion, this recipe is not only delicious but also low in carbohydrates, making it a nutritious option for health-conscious diners. Serve it on a platter garnished with fresh parsley, alongside sautéed potatoes and seasonal vegetables for a complete Mediterranean feast.
2
Servings
280
Calories
14
Ingredients
Ingredients
cod fish fillets
600 g (washed and patted dry)
thyme leaves
5 g (fresh, to season)
salt
to taste (for seasoning)
pepper
to taste (for seasoning)
plain flour
5 g (for dusting)
extra virgin olive oil
20 ml (for frying)
garlic
5 cloves (chopped)
capers
10 g (optional, for added flavor)
basil leaves
20 g (chopped coarsely)
cherry tomatoes
200 g (halved)
fish stock
50 ml (for deglazing)
tomato puree
4 tablespoons (for sauce)
pitted black olives
20 g (for added flavor)
parsley
20 g (chopped for garnish)
Instructions
1
Begin by washing the cod fish fillets under cold water. Pat them dry with kitchen towels to remove excess moisture.
2
In a small bowl, combine thyme leaves, salt, and pepper. Rub this mixture evenly over the cod fillets to season them.
3
Sprinkle the plain flour over the seasoned fillets, coating them lightly for added texture.
4
In a large skillet, heat the extra virgin olive oil over medium-high heat. Once hot, add the cod fillets, cooking for 2-3 minutes on each side until golden brown. Remove the fillets from the pan and set aside.
5
Reduce the heat to medium and carefully remove half of the cooking oil from the skillet. Add the chopped garlic, capers, basil, and halved cherry tomatoes. Sauté for 2-3 minutes until the tomatoes begin to soften.
6
Pour in the fish stock and allow the mixture to simmer, stirring occasionally, until it reduces by half, about 5-7 minutes. This process enhances the flavors and creates a light smoke in the pan, known as deglazing.
7
Stir in the tomato puree, mixing well to combine. Add the black olives and simmer for an additional 2 minutes.
8
Finally, sprinkle the chopped parsley into the sauce and stir gently to incorporate.
9
To serve, arrange the warm cod fillets on a platter, ladling the vibrant tomato basil sauce over the top. Garnish with additional parsley if desired.
10
Accompany your dish with sautéed potatoes and seasonal vegetables for a wholesome and satisfying meal.
Nutrition Information
10 g
Fat
12.5 g
Carbs
40 g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Herb-Crusted Cod with Tomato Basil Sauce?
It is a decadent seafood dish featuring tender cod fish fillets seasoned with herbs and served with a vibrant sauce made from cherry tomatoes, basil, capers, and olives.
How many servings does this recipe make?
This recipe is designed to serve 2 people.
How many calories are in each serving of the Mediterranean Herb-Crusted Cod?
Each serving contains approximately 280 calories.
What are the main nutritional values for this dish?
Per serving, the dish contains 10g of fat, 12.5g of carbohydrates, and 40g of protein.
Is this recipe suitable for a low-carb diet?
Yes, with only 12.5g of carbohydrates per serving, it is considered a low-carb and nutritious option.
What kind of fish is required for this recipe?
The recipe specifically calls for 600g of cod fish fillets.
How should I prepare the cod fillets before cooking?
You should wash the fillets under cold water and pat them dry with kitchen towels to remove any excess moisture.
What herbs are used to season the cod?
The cod is seasoned with 5g of fresh thyme leaves, salt, and pepper.
Why is plain flour used in this fish recipe?
A light coating of 5g of plain flour is sprinkled over the fillets to add texture when pan-frying.
What type of oil is used to fry the cod?
The recipe uses 20ml of extra virgin olive oil for pan-frying the fillets.
How long should I cook the cod fillets?
The fillets should be cooked for 2-3 minutes on each side until they turn golden brown.
What ingredients are in the tomato basil sauce?
The sauce is made from garlic, capers, fresh basil, cherry tomatoes, fish stock, tomato puree, and black olives.
How many garlic cloves are needed for the sauce?
You will need 5 cloves of chopped garlic.
What is the purpose of the fish stock in this recipe?
The fish stock is used to deglaze the pan and enhance the flavors as it simmers and reduces.
How long should the sauce simmer?
The sauce should simmer for about 5-7 minutes until it reduces by half, plus an additional 2 minutes after adding olives.
Are capers mandatory for this recipe?
Capers are optional, but they are recommended for adding a touch of umami and extra flavor to the sauce.
What type of tomatoes should be used?
The recipe calls for 200g of cherry tomatoes, halved.
Is this recipe paleo-friendly?
Yes, this recipe is tagged as paleo, though users should ensure their choice of flour and stock aligns with their specific paleo guidelines.
What should I serve as a side dish with this cod?
It is recommended to serve this dish alongside sautéed potatoes and seasonal vegetables.
How is the dish garnished?
The dish is garnished with 20g of fresh, chopped parsley.
Can I use black olives in the sauce?
Yes, 20g of pitted black olives are added to the sauce for extra flavor.
What heat setting should I use for frying the fish?
You should use medium-high heat to get a golden brown crust on the cod fillets.
What is the role of tomato puree in the sauce?
Four tablespoons of tomato puree are used to provide body and a rich tomato base for the sauce.
Is this a good recipe for a weeknight dinner?
Yes, it is described as ideal for either a quick weeknight dinner or a more formal special occasion.
How much basil is needed?
The recipe requires 20g of coarsely chopped fresh basil leaves.
What technique is used to develop flavor in the skillet?
Deglazing the pan with fish stock is used to incorporate the browned bits from the fish and aromatics into the sauce.
Is this recipe high in protein?
Yes, with 40g of protein per serving, it is a very high-protein meal.
Can I prepare the fish ahead of time?
While you can wash and season the fish, for best results, the pan-frying and sauce assembly should be done fresh.
Does the recipe contain salt and pepper?
Yes, salt and pepper are used to taste for seasoning the fish fillets.
What makes this dish Mediterranean?
The combination of olive oil, garlic, tomatoes, basil, capers, olives, and fresh white fish creates a classic Mediterranean flavor profile.