Description
Pan-Seared Mediterranean Cod in Tomato Basil Sauce
This dish brings the bright and fresh flavors of the Mediterranean right to your table! Pan-seared cod fillets are smothered in a luscious tomato basil sauce that’s light, zesty, and perfect for a healthy weeknight dinner. Inspired by the simplicity of Mediterranean cuisine, it’s a great way to enjoy the richness of fish without overwhelming your palate. The lemon and basil add a refreshing twist, making every bite a burst of flavor. Easy to make and even easier to love!
2 tbsp olive oil
1/4 tsp crushed red pepper flakes
3 large garlic cloves, finely 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 (more to taste)
1 tsp sugar
1/4 tsp black pepper (more to taste)
1 1/2 lbs fresh cod, cut into 4 fillets
Extra salt & pepper for seasoning
Directions:
1. Heat olive oil in a sauté pan, add red pepper flakes and garlic, sauté for 1 minute.
2. Add tomatoes and cook until soft (9-12 mins).
3. Stir in broth and lemon juice, simmer, add basil, lemon zest, salt, sugar, pepper, cook 2 mins, set aside.
4. In another pan, sear cod with salt & pepper until golden (3 mins each side). Pour sauce, warm for a minute, and serve.
Prep Time: 35 mins
Kcal: 320 per serving
Step-by-Step Guide
1. Prepare the Sauce Base: In a large sauté pan, heat 2 tablespoons of olive oil over medium heat. Add the crushed red pepper flakes and minced garlic, sautéing for about 1 minute until fragrant, being careful not to burn the garlic.
2. Cook the Tomatoes: Add the halved cherry tomatoes to the pan. Cook, stirring occasionally, for 9-12 minutes until the tomatoes have softened and released their juices, creating a chunky base.
3. Finish the Sauce: Pour in the vegetable broth and 2 tablespoons of the lemon juice. Bring to a gentle simmer. Stir in the chopped fresh basil, lemon zest, salt, sugar, and black pepper. Cook for an additional 2 minutes to let the flavors meld, then remove the sauce from the pan and set aside.
4. Cook the Cod: Pat the cod fillets completely dry with paper towels. Season both sides generously with salt and pepper. In a clean pan, heat a tablespoon of oil over medium-high heat. Once hot, add the fillets. Sear undisturbed for 3-4 minutes per side, until a golden-brown crust forms and the fish flakes easily with a fork.
5. Combine and Serve: Reduce the heat to low. Pour the prepared tomato basil sauce over and around the seared cod fillets. Gently warm together for about 1 minute. Drizzle with the remaining 1 tablespoon of fresh lemon juice just before serving.
Serving Suggestions
This light and flavorful dish pairs beautifully with simple sides that won’t compete with the main event. Serve the cod and sauce over a bed of fluffy couscous, orzo, or quinoa to soak up the delicious sauce. For a low-carb option, try zucchini noodles or a simple arugula salad dressed with lemon vinaigrette. A slice of crusty bread is perfect for mopping up every last bit of the tomato basil sauce. Garnish with extra fresh basil or a lemon wedge for a bright finish.
How-to Summary
Create a quick tomato basil sauce with garlic, red pepper, and cherry tomatoes. Separately, pan-sear seasoned cod fillets until golden. Combine the fish and sauce to warm through, finishing with a fresh lemon juice drizzle for a bright, healthy Mediterranean meal ready in about 35 minutes.
Frequently Asked Questions
Can I use frozen cod fillets? Yes, ensure they are fully thawed and patted extremely dry before seasoning and searing to prevent steaming and ensure a good crust.
What can I substitute for vegetable broth? Chicken broth, seafood stock, or even white wine (reduce it slightly) are excellent substitutes. For a simpler version, water with an extra pinch of salt works.
How do I know when the cod is perfectly cooked? The fish is done when it turns opaque and flakes easily with a fork. An internal temperature of 145°F (63°C) is ideal. Avoid overcooking, as it can become dry.
Can I make the sauce ahead of time? Absolutely. Prepare the sauce up to 2 days in advance and store it in the refrigerator. Reheat gently while you cook the fresh cod fillets.
Is there a substitute for fresh basil? While fresh is best for flavor, you can use 2 teaspoons of dried basil added with the broth. Stir in a handful of fresh parsley or spinach at the end for a touch of fresh color.
Common Mistakes to Avoid
Avoid adding wet fish to the hot pan, as moisture prevents proper searing. Always pat fillets dry. Do not overcrowd the pan when searing; cook in batches if necessary. Be cautious not to burn the garlic in the first step—sauté just until fragrant. Finally, resist the urge to constantly move the cod while it’s searing; letting it sit undisturbed is key to achieving a golden crust.
Conclusion
This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a testament to how simple ingredients can create an extraordinary meal. It’s a reliably healthy, flavorful, and quick dinner option that feels both elegant and comforting. Mastering the technique of a good sear and a vibrant sauce opens the door to countless culinary variations. We hope this recipe becomes a cherished staple in your weeknight rotation, bringing a taste of the Mediterranean sunshine to your table any night of the week.