Here’s a vibrant and delicious recipe for Mediterranean Pan-Seared Cod with Lemon-Herb Sauce! This dish combines the mild, flaky cod with a fresh, zesty lemon-herb sauce, bringing Mediterranean flavors right to your plate.
Ingredients:
For the Cod:
- 4 cod fillets (about 6 oz each)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 teaspoon dried oregano (optional for extra Mediterranean flavor)
- 1 tablespoon fresh parsley (optional for garnish)
For the Lemon-Herb Sauce:
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon fresh lemon juice
- Zest of 1 lemon
- 1 teaspoon dried oregano (or 1 tablespoon fresh chopped)
- 1/2 teaspoon red pepper flakes (optional for a little heat)
- 1/4 cup white wine (or chicken broth)
- 2 tablespoons capers (optional, for a briny punch)
- 2 tablespoons chopped fresh parsley
- Salt and pepper to taste
Instructions:
1. Prepare the Cod:
- Pat the cod fillets dry with paper towels to remove excess moisture (this helps the fillets sear better).
- Season the fillets with salt, pepper, and dried oregano (if using).
2. Pan-Seared Cod:
- Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
- Once the oil is hot, place the cod fillets in the skillet. Sear the fish for about 3-4 minutes on each side or until golden brown and cooked through (the fish should flake easily with a fork).
- Remove the cod from the skillet and set aside.
3. Make the Lemon-Herb Sauce:
- In the same skillet, add 2 tablespoons of olive oil over medium heat.
- Add the minced garlic and cook for about 30 seconds until fragrant (be careful not to burn the garlic).
- Add the lemon juice, lemon zest, oregano, and red pepper flakes (if using) to the skillet. Stir to combine.
- Pour in the white wine (or chicken broth) and simmer for 2-3 minutes, letting the sauce reduce slightly.
- Stir in the capers (if using) and fresh parsley. Season with salt and pepper to taste.
4. Serve:
- Place the seared cod fillets on a serving platter or individual plates.
- Spoon the lemon-herb sauce over the cod.
- Garnish with additional fresh parsley if desired.
- Serve with a side of roasted vegetables, a fresh salad, or rice for a complete Mediterranean meal.
Notes:
- For Extra Flavor: Try marinating the cod for 20-30 minutes with olive oil, lemon juice, and oregano before searing.
- Wine Substitute: If you don’t have white wine, you can substitute with a splash of chicken broth or water.
- Serving Suggestions: This dish pairs beautifully with Mediterranean sides like couscous, roasted potatoes, or a Greek salad.
This Mediterranean pan-seared cod with lemon-herb sauce is light, fresh, and packed with flavor. Enjoy!
