Pan-Roasted Cod with an Orange-Basil Relish
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Made with fresh cod and vibrant citrus flavors, this Pan-Roasted Cod with an Orange-Basil Relish is an easy, crowd-pleasing dinner recipe!
If you’ve been following the blog, you’ll know how much I love Sitka Salmon Shares. If not, no worries, you can catch up here! Given how much I raved about this fish, I thought it was only right I shared a new, healthy recipe with you, too. Admittedly, this recipe took a bit of trial and error to nail the perfect balance of flavors. However, I’m confident in saying that I have finally perfected this Pan-Roasted Cod with an Orange-Basil Relish, and I’m so excited for you to try it out!
Personally, I try to serve my family different fish at least two times a week to optimize their health and aid the development of my boys. As I’m sure you know, fish and seafood are full of healthy fats, vitamins, and nutrients. However, if you’re interested in learning more about the benefits of a fish-filled diet, check out the bullet points below and this article to find out why you should be eating it twice a week, too.
10 Health Benefits of Fish:
- Good source of vitamins, nutrients, and minerals including Iodine
- Lowered risk of heart attack and stroke
- Good source of omega-3 fatty acids (which are sooo important for growing brains)
- Helps fight depression
- Good source of vitamin D
- May help prevent asthma development in children
- Improves vision
- May help you sleep
- Reduces risk of Diabetes
- May improve brain functioning
To make this recipe, preheat your oven to 425 degrees Fahrenheit and start with the relish. First, cut away the peel and pith from your oranges. Cut the fruit into 8 wedges. Then, cut the wedges into ½ inch chunks.
Then, in a medium mixing bowl, combine all of the relish ingredients. Allow it to sit in the fridge for at least 15 minutes, and season the relish with salt and pepper to taste.
While the relish rests in the fridge, turn your attention to the cod. To begin, first pat the fish dry with a paper towel and season with salt and pepper. Remember, season your fish with your hand up high so that the flavor rains down and is evenly distributed.
Then, heat an oven-safe skillet over medium-high heat and add your oil. Once the oil has just started to smoke, carefully lay the cod filets down. Be sure to place the fish away from your body so as to prevent the grease from splattering backward onto your body and burning. Let the fish brown for roughly 1-2 minutes.
Afterward, use a spatula to flip the fish fillets, and place the skillet in the preheated oven for 7-10 minutes. Remember, the exact cooking time will vary depending on the heat of your oven and the thickness of your cod filet. To ensure the cod is fully cooked, use a meat thermometer to ensure the fish reaches an internal temperature of 145 degrees Fahrenheit. Remove the fish from the skillet, garnish it with your Orange-Basil Relish, and serve immediately!
What to Serve with Pan-Roasted Cod and Orange Basil Relish:
This recipe is perfect for weeknights because it goes with nearly everything! This means it’s a great way to use up any leftover vegetables you may have laying around. However, if you’re planning a complete meal, I love to serve this with brown basmati rice and roasted asparagus or my Easy-Peasy House Salad. It would be great with Smashed Potatoes, too!
Frequently Asked Questions:
How long will Orange-Basil Relish last?
When stored in an airtight container, the Orange-Basil Relish will last up to two days in the refrigerator. After this, the fruit will become watery and begin losing its flavor.
Can I substitute the orange in Orange-Basil Relish?
Although it will no longer be an Orange-Basil Relish, the oranges in this recipe can easily be substituted for any other citrus fruit you prefer or have access to. However, be warned, you may need to experiment with different seasonings and measurements. If you’re looking for another similar recipe, this Citrus-Pomegranate Relish is a great option!
Can I substitute the Cod in Pan-Roasted Cod with Orange-Basil Relish?
Yes, this recipe will work with nearly any protein source. However, given that Cod is a fairly-light tasting fish, I highly recommend sticking with similar tasting fish and meat sources such as tilapia, flounder, or chicken.
What type of oil should I use to cook Pan-Roasted Cod with Orange-Basil Relish?
When it comes to cooking the fish for Pan-Roasted Cod with Orange-Basil Relish, nearly any cooking oil will work. However, keep in mind that different oils have varying heating points. Be sure not to overheat any oil you’re using as it will splatter and burn your skin. This chart is a great resource to determine which oil or fat source to use in any recipe!
Furthermore, while any oil will work for the Cod, be sure to use extra virgin olive oil to make the Orange-Basil Relish. Any other oil will be too strong, and the flavor will overpower the relish.
More Seafood Recipes:
Looking for more kid-friendly ways to incorporate seafood into your family’s diet? Try this Pan Seared Salmon, easy Cajun Grilled Shrimp, or my Foolproof Cod recipe. Plus, stay tuned to the blog. Every Saturday morning I release a 5-day meal plan with two different seafood recipes to help make weeknight dinners, grocery shopping, and meal prepping just a bit easier!
- 4 (6-8 ounce) skinless cod fillets
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp extra virgin olive oil
- 2 naval oranges
- ½ small red onion diced
- 2 tbsp chopped fresh basil chopped
- 2 tsp lemon juice
- 2 tsp extra virgin olive oil
For the Cod
- Preheat oven to 425 degrees F and pat the cod dry with a paper towel, season with salt and pepper- remember to salt from up high, so that it rains down on the fish, ensuring it’s evenly distributed
- Heat an oven-safe skillet over medium-high heat, add oil, once just smoking, carefully lay the fillets down going away from you (this prevent grease from splattering back at you), and brown for 1-2 minutes
- Using a fish spatula, carefully flip the fillet, then transfer to the oven for 7-10 minutes- it depends on the thickness of the fillet (you can also use a food thermometer, fish should read 145 degrees F
- Remove from the skillet and garnish with salsa and serve immediately
For the Relish
- Cut away peel and pith from the orange and cutinto 8 wedges, and then cut into ½ inch chunks
- In a medium mixing bowl, combine the relish ingredients,and allow to sit for 15 minutes
- Salt and pepper to taste
So, there ya have it. My favorite Pan-Roasted Cod with an Orange-Basil Glaze. Trust me, you don’t want to miss out on this recipe. Even my kids were asking for seconds! That’s a winner in my book. Of course, if you do make this meal or any of my other recipes, be sure to tag me in a photo on Instagram. I love to see your recreations.
In the meantime, enjoy!
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