Pan-Seared Mediterranean Cod in Tomato Basil Sauce is 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:
- 2 tablespoons olive oil
- 1/4 teaspoon crushed red pepper flakes
- 3 large cloves garlic, finely minced
- 1-pint cherry tomatoes, sliced in half
- 1/4 cup vegetable broth
- 3 tablespoons fresh lemon juice (divided as 1 tbsp for sauce, 2 tbsp for seasoning)
- 1/2 cup fresh basil, finely chopped
- 1/2 teaspoon fresh lemon zest
- 1/2 teaspoon salt (more to taste)
- 1 teaspoon granulated sugar
- 1/4 teaspoon fresh ground black pepper (more to taste)
- 1- and 1/2-pounds fresh cod, cut into 4 fillets
- Additional salt and pepper for seasoning
Instructions:
- For the sauce: Heat olive oil in a large sauté pan over medium heat. Add red pepper flakes and garlic, sautéing for 1 minute. Add cherry tomatoes and cook until soft and blistering (9-12 minutes).
- Stir in vegetable broth and 1 tablespoon lemon juice. Let it simmer gently. Then, add basil, 2 tablespoons of lemon juice, zest, salt, sugar, and black pepper. Cook for 2 minutes, then set aside.
- For the cod: Heat olive oil in another pan over medium heat. Season cod with salt and pepper. Cook until golden brown (about 3 minutes each side).
- Pour the tomato basil sauce over the cod, warm up for a minute, then serve.
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.
My List of Kitchen Must Haves (click)
Looking to have a well-equipped kitchen that will set you up for success. I have curated a list of my go to items that I think are a must have for any chef or budding chef. There are a lot of gadgets out there, but I feel that this list represents the true basics needed to make just about any recipe in your kitchen. Bon Appetite! Curated List of Kitchen Must Haves
More Recipe Suggestions:
Cod & Potatoes in Rosemary Cream Sauce
Lemon Garlic Butter Cod Bowls with Roasted Brussels Sprouts
Pan-Seared Garlic Butter Steak
Mediterranean Lemon-Caper Crusted Cod
Creamy Tuscan Chicken with Crispy Prosciutto
Pan-Seared Mediterranean Cod in Tomato Basil Sauce
Equipment
Ingredients
- 2 tablespoons olive oil
- 1/4 teaspoon crushed red pepper flakes
- 3 large cloves garlic finely minced
- 1- pint cherry tomatoes sliced in half
- 1/4 cup vegetable broth
- 3 tablespoons fresh lemon juice divided as 1 tbsp for sauce, 2 tbsp for seasoning
- 1/2 cup fresh basil finely chopped
- 1/2 teaspoon fresh lemon zest
- 1/2 teaspoon salt more to taste
- 1 teaspoon granulated sugar
- 1/4 teaspoon fresh ground black pepper more to taste
- 1- and 1/2-pounds fresh cod cut into 4 fillets
- Additional salt and pepper for seasoning
Instructions
- For the sauce: Heat olive oil in a large sauté pan over medium heat. Add red pepper flakes and garlic, sautéing for 1 minute. Add cherry tomatoes and cook until soft and blistering (9-12 minutes).
- Stir in vegetable broth and 1 tablespoon lemon juice. Let it simmer gently. Then, add basil, 2 tablespoons of lemon juice, zest, salt, sugar, and black pepper. Cook for 2 minutes, then set aside.
- For the cod: Heat olive oil in another pan over medium heat. Season cod with salt and pepper. Cook until golden brown (about 3 minutes each side).
- Pour the tomato basil sauce over the cod, warm up for a minute, then serve.
