Description
Pan-Seared Mediterranean Cod
A true celebration of Mediterranean flavors, this pan-seared cod in a rich tomato basil sauce takes you straight to the sunny shores of the Mediterranean. The combination of fresh basil, tangy lemon, and sweet cherry tomatoes gives this dish a vibrant and comforting taste. Perfect for both busy weeknights or a leisurely dinner party, it’s an easy yet sophisticated meal that’s sure to impress everyone at the table.
2 tbsp olive oil
1/4 tsp crushed red pepper flakes
3 garlic cloves, minced
1 pint cherry tomatoes, halved
1/4 cup vegetable broth
3 tbsp fresh lemon juice (divided)
1/2 cup fresh basil, chopped
1/2 tsp lemon zest
1/2 tsp salt
1 tsp granulated sugar
1/4 tsp black pepper
1.5 lbs fresh cod (4 fillets)
Directions:
1. Heat olive oil over medium heat; sauté garlic & red pepper flakes for 1 min.
2. Add tomatoes; cook 9-12 mins until blistered.
3. Stir in broth, 1 tbsp lemon juice. Simmer.
4. Add basil, remaining lemon juice, zest, salt, sugar, pepper. Set aside.
5. Pan-sear cod fillets 3 mins each side.
6. Pour sauce over cod. Serve warm.
Prep Time: 10 mins
Kcal: 230 per serving
Step-by-Step Guide
1. Prepare the Sauce Base: In a large skillet, heat the olive oil over medium heat. Add the minced garlic and red pepper flakes, sautéing for about 1 minute until fragrant. Be careful not to burn the garlic.
2. Cook the Tomatoes: Add the halved cherry tomatoes to the skillet. Cook for 9-12 minutes, stirring occasionally, until the tomatoes have blistered and begun to break down, releasing their juices.
3. Build the Sauce: Pour in the vegetable broth and 1 tablespoon of the fresh lemon juice. Let the mixture simmer for 2-3 minutes to reduce slightly.
4. Finish the Sauce: Remove the skillet from heat. Stir in the chopped fresh basil, remaining lemon juice, lemon zest, salt, sugar, and black pepper. Transfer the sauce to a bowl and set aside.
5. Cook the Cod: Pat the cod fillets completely dry with paper towels. Season lightly with salt and pepper. In the same skillet, heat a little more oil over medium-high heat. Place the fillets in the pan and sear undisturbed for 3 minutes. Gently flip and cook for another 2-3 minutes, until the fish is opaque and flakes easily.
6. Combine and Serve: Return the sauce to the skillet with the cod, or plate the fillets and spoon the warm sauce over the top. Serve immediately.
Serving Suggestions
This vibrant dish pairs beautifully with sides that soak up the delicious sauce. Serve it over a bed of fluffy couscous, orzo, or creamy polenta. For a lighter option, accompany it with roasted asparagus, sautéed spinach, or a simple arugula salad dressed with lemon vinaigrette. A slice of crusty bread is essential for mopping up every last bit of the tomato basil sauce.
How-to Summary
Sauté garlic and chili, blister tomatoes, then simmer with broth and lemon to create a vibrant basil-tomato sauce. Set sauce aside. In the same pan, sear seasoned cod fillets until perfectly cooked. Reunite the fish with the sauce and serve warm for a quick, healthy, and impressive Mediterranean meal.
Frequently Asked Questions
Can I use frozen cod fillets? Yes, but ensure they are fully thawed and patted extremely dry before searing to prevent steaming and ensure a good sear.
What can I substitute for vegetable broth? Chicken broth, seafood stock, or even white wine (simmer to cook off the alcohol) are excellent substitutes.
How do I know when the cod is done? The fish should be opaque throughout and flake easily with a fork. An internal temperature of 145°F (63°C) is perfect.
Can I make the sauce ahead of time? Absolutely. Prepare the sauce up to two days in advance and store it in the refrigerator. Reheat gently while you cook the cod.
Is there a substitute for fresh basil? While fresh is best, you can stir in 2 teaspoons of pesto at the end for a similar herbal note.
Common Mistakes to Avoid
Avoid overcrowding the pan when searing the cod, as this will steam the fish instead of creating a nice crust. Do not skip patting the fillets dry—this is crucial for that perfect sear. Be cautious with the salt, especially if using a salted broth. Finally, do not overcook the cod, as it can become tough and dry very quickly.
Conclusion
This Pan-Seared Mediterranean Cod is more than just a recipe; it’s a simple, reliable path to a restaurant-quality meal at home. The harmony of sweet tomatoes, fragrant basil, and tender, flaky fish encapsulates the essence of healthy, flavorful Mediterranean cooking. With minimal prep and common ingredients, it proves that impressive dinners don’t require complicated techniques. Give this recipe a try for your next weeknight dinner or special occasion—it’s guaranteed to become a cherished favorite.