Pan-Seared Mediterranean Cod in Tomato Basil Sauce

A delightful dish featuring tender cod fillets pan-seared to perfection and nestled in a vibrant tomato basil sauce. This recipe brings the fresh, bold flavors of the Mediterranean to your table, making it an ideal choice for a light yet satisfying meal. With its simple ingredients and quick preparation, it’s perfect for a weeknight dinner or a special occasion.

Why You’ll Love This Recipe

• Bursting with fresh flavors – The combination of ripe cherry tomatoes, fragrant basil, and zesty lemon makes every bite refreshing and satisfying.
• Quick and easy – Ready in just 35 minutes, making it a great choice for busy nights.
• Healthy and nutritious – Cod is packed with lean protein, while the sauce is made with wholesome, fresh ingredients.
• Versatile – Pairs beautifully with pasta, rice, or a light salad for a well-rounded meal.
• Naturally gluten-free and low-carb – A great option for those with dietary restrictions.

Ingredients

(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)

• Olive oil
• Crushed red pepper flakes
• Garlic, finely minced
• Cherry tomatoes, halved
• Vegetable broth
• Fresh lemon juice
• Fresh basil, finely chopped
• Fresh lemon zest
• Salt
• Granulated sugar
• Freshly ground black pepper
• Fresh cod fillets
• Additional salt and pepper for seasoning

Directions

Prepare the Sauce:

1. Heat olive oil in a large sauté pan over medium heat.
2. Add crushed red pepper flakes and minced garlic; sauté for about 1 minute until fragrant.
3. Add halved cherry tomatoes and cook until they soften and blister, releasing their juices (about 9-12 minutes).
4. Stir in vegetable broth and 1 tablespoon of lemon juice; let the mixture simmer gently.
5. Add fresh basil, remaining lemon juice, lemon zest, salt, sugar, and black pepper; cook for an additional 2 minutes.
6. Remove from heat and set aside.

Cook the Cod:

1. Pat the cod fillets dry with paper towels; season both sides with salt and pepper.
2. In a separate pan, heat olive oil over medium heat.
3. Once hot, add the cod fillets and sear for about 3 minutes on each side until golden brown and the fish flakes easily with a fork.

Combine and Serve:

1. Pour the prepared tomato basil sauce over the seared cod fillets in the pan.
2. Increase the heat slightly and let the sauce warm through for about a minute.
3. Serve immediately with a side of light pasta, rice, or a fresh salad.

Servings and Timing

• Prep Time: 10 minutes
• Cooking Time: 25 minutes
• Total Time: 35 minutes
• Servings: 4
• Calories: Approximately 320 kcal per serving

Variations

• Swap the fish: This dish works well with other white fish like halibut, tilapia, or haddock.
• Make it spicy: Add more red pepper flakes or a pinch of cayenne for extra heat.
• Add olives or capers: For a more traditional Mediterranean twist, stir in a handful of chopped Kalamata olives or capers.
• Use fresh tomatoes: If you don’t have cherry tomatoes, you can use diced Roma or heirloom tomatoes.
• Try a creamy version: Stir in a splash of heavy cream or coconut milk for a richer sauce.

Storage/Reheating

• Refrigerate: Store leftover cod and sauce in an airtight container in the fridge for up to 2 days.
• Reheat: Warm gently in a skillet over low heat, adding a splash of vegetable broth if needed to loosen the sauce. Avoid microwaving for too long to prevent the fish from drying out.
• Freeze: While the sauce freezes well, cooked cod can become dry when frozen and reheated. If freezing, store the sauce separately and cook fresh fish when ready to serve.

FAQs

How do I know when cod is fully cooked?

Cod is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Can I use frozen cod for this recipe?

Yes, but make sure to thaw it completely and pat it dry before cooking to avoid excess moisture.

What can I serve with this dish?

It pairs well with rice, quinoa, pasta, or a simple green salad.

Can I use canned tomatoes instead of fresh cherry tomatoes?

Yes, but fresh tomatoes provide a brighter, fresher flavor. If using canned, opt for fire-roasted diced tomatoes.

Can I make this recipe ahead of time?

The sauce can be made ahead and stored in the fridge for up to 3 days. Cook the fish fresh for the best texture.

Is this dish spicy?

It has a mild kick from the red pepper flakes, but you can adjust the spice level to your preference.

Can I add other vegetables?

Absolutely! Zucchini, bell peppers, or spinach would be great additions.

What’s the best way to reheat leftovers?

Reheat gently in a pan over low heat with a bit of broth to keep the fish moist.

Can I make this dish dairy-free?

Yes! This recipe is naturally dairy-free. Just avoid serving it with cheese-based sides.

How can I make the sauce thicker?

Let it simmer a bit longer to reduce or mash some of the tomatoes for a thicker consistency.

Conclusion

Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a delicious, easy-to-make dish that brings the fresh and vibrant flavors of the Mediterranean to your kitchen. Whether you're looking for a healthy weeknight dinner or an elegant meal for guests, this recipe is sure to impress. Pair it with your favorite side dish and enjoy a light yet flavorful seafood feast.

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Pan-Seared Mediterranean Cod in Tomato Basil Sauce

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• Author: Emmily
• Total Time: 35 minutes
• Yield: 4 servings
• Diet: Gluten Free

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Description

Enjoy a flavorful and healthy Pan-Seared Mediterranean Cod in Tomato Basil Sauce, a light yet satisfying seafood dish. Fresh cod fillets are pan-seared until golden and served with a vibrant tomato basil sauce infused with garlic, lemon, and a hint of spice. This quick and easy recipe is perfect for weeknight dinners or special occasions.

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Ingredients

Ingredients

• 2 tbsp olive oil
• ½ tsp crushed red pepper flakes
• 3 cloves garlic, finely minced
• 2 cups cherry tomatoes, halved
• ½ cup vegetable broth
• 2 tbsp fresh lemon juice (divided)
• ¼ cup fresh basil, finely chopped
• 1 tsp fresh lemon zest
• ½ tsp salt
• ½ tsp granulated sugar
• ¼ tsp freshly ground black pepper
• 4 fresh cod fillets (6 oz each)
• Additional salt and pepper for seasoning

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Instructions

Instructions

Prepare the Sauce

1. Heat olive oil in a large sauté pan over medium heat.
2. Add crushed red pepper flakes and minced garlic; sauté for 1 minute until fragrant.
3. Stir in halved cherry tomatoes and cook for 9-12 minutes until they soften and release juices.
4. Add vegetable broth and 1 tablespoon of lemon juice; let the mixture simmer.
5. Stir in fresh basil, remaining lemon juice, lemon zest, salt, sugar, and black pepper. Cook for 2 minutes, then remove from heat.

Cook the Cod

6. Pat cod fillets dry with paper towels and season both sides with salt and pepper.
7. Heat olive oil in a separate pan over medium heat.
8. Sear cod for about 3 minutes on each side until golden brown and flaky.

Combine and Serve

9. Pour the prepared tomato basil sauce over the seared cod fillets in the pan.
10. Let the sauce warm through for 1 minute.
11. Serve immediately with pasta, rice, or a fresh salad.

Notes

• Substitutes: Swap cod with halibut, tilapia, or haddock.
• Spicy Option: Add more red pepper flakes or cayenne.
• Additional Flavor: Stir in olives or capers for a Mediterranean touch.
• Make It Creamy: Add a splash of heavy cream or coconut milk.
• Storage: Refrigerate for up to 2 days. Reheat gently in a skillet over low heat.

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Category: Main Course
• Method: Pan-Searing
• Cuisine: Mediterranean