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# Pan-Seared Mediterranean Cod with Tomato Basil Sauce: A Flavorful and Healthy Dish
If you’re looking for a light yet flavorful dinner option, **Pan-Seared Mediterranean Cod with Tomato Basil Sauce** is an excellent choice. This dish combines the delicate, flaky texture of cod with the vibrant, rich flavors of Mediterranean ingredients. A perfect balance of healthy fats, lean protein, and fresh vegetables, this recipe is both nutritious and incredibly satisfying.
The Mediterranean diet is renowned for its heart-healthy benefits, and this dish embodies those principles with olive oil, fresh tomatoes, and herbs. Plus, it’s quick to prepare, making it ideal for a weeknight dinner or a special meal to impress guests.
### Why You’ll Love This Dish:
– **Healthy & Light:** Cod is a lean fish packed with protein and omega-3 fatty acids, while the fresh tomato basil sauce is rich in antioxidants and low in calories.
– **Full of Flavor:** With garlic, olives, capers, and fresh herbs, the Mediterranean-inspired sauce adds a burst of flavors that complement the fish perfectly.
– **Quick & Easy:** This dish comes together in just 20-25 minutes, making it ideal for busy nights or last-minute meals.
– **Naturally Gluten-Free:** With all its fresh ingredients, this recipe is naturally gluten-free, making it perfect for anyone with dietary restrictions.
### Ingredients:
For the **Pan-Seared Cod**:
– **4 cod fillets** (about 6 oz each)
– **2 tablespoons olive oil**
– **Salt and pepper**, to taste
– **1 tablespoon lemon juice** (optional)
– **1 teaspoon dried oregano** (optional)
For the **Tomato Basil Sauce**:
– **2 tablespoons olive oil**
– **3 cloves garlic**, minced
– **1 can (14.5 oz) diced tomatoes**, or 4-5 fresh tomatoes, chopped
– **1/4 cup Kalamata olives**, pitted and sliced
– **1 tablespoon capers** (optional, but adds a nice salty tang)
– **1/4 cup fresh basil leaves**, chopped
– **1 teaspoon dried oregano**
– **Salt and pepper**, to taste
– **1 teaspoon red pepper flakes** (optional for heat)
– **1 tablespoon balsamic vinegar** (optional, for added depth)
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