Experience the vibrant flavors of the Mediterranean with this Pan-Seared Cod in Tomato Basil Sauce.
This dish combines tender, flaky cod fillets with a rich, aromatic tomato-basil sauce, creating a healthy and satisfying meal that’s perfect for any occasion.
Why You’ll Love This Recipe
Healthy and Nutritious: Packed with lean protein and fresh vegetables.
Quick and Easy: Ready in just 35 minutes, ideal for weeknight dinners.
Bursting with Flavor: Aromatic herbs and zesty lemon enhance the taste.
Versatile: Pairs well with various sides like rice, pasta, or crusty bread.
Ingredient Highlights
Cod Fillets: Mild and flaky, perfect for absorbing the sauce’s flavors.
Cherry Tomatoes: Provide natural sweetness and a juicy texture.
Fresh Basil: Adds a fragrant, herbal note to the sauce.
Garlic and Red Pepper Flakes: Introduce depth and a hint of heat.
Lemon Juice and Zest: Brighten the dish with citrusy freshness.
Pro Tips Before You Start
Use Fresh Ingredients: Fresh basil and lemon juice make a significant difference.
Pat the Cod Dry: Ensures a better sear and prevents sticking.
Don’t Overcrowd the Pan: Cook the cod in batches if necessary to achieve a golden crust.
Adjust Seasoning: Taste the sauce before serving and adjust salt, pepper, or lemon juice as needed.
How to Make Pan-Seared Mediterranean Cod in Tomato Basil Sauce
Step 1: Prepare the Sauce
Heat 2 tablespoons of olive oil in a large sauté pan over medium heat.
Add 1/4 teaspoon of crushed red pepper flakes and 3 finely minced garlic cloves; sauté for 1 minute.
Add 1 pint of halved cherry tomatoes; cook until soft and blistering (9-12 minutes).
Stir in 1/4 cup of vegetable broth and 1 tablespoon of fresh lemon juice; let it simmer gently.
Add 1/2 cup of finely chopped fresh basil, 2 tablespoons of lemon juice,
1/2 teaspoon of lemon zest, 1/2 teaspoon of salt, 1 teaspoon of granulated sugar, and 1/4 teaspoon of freshly ground black pepper.
Cook for 2 minutes, then set aside.
Step 2: Cook the Cod
Season 1.5 pounds of fresh cod fillets (cut into 4 pieces) with additional salt and pepper.
Heat olive oil in another pan over medium heat.
Cook the cod until golden brown, about 3 minutes per side.
Step 3: Combine and Serve
Pour the tomato basil sauce over the cooked cod fillets.
Warm up for a minute, then serve immediately.
Serving Suggestions
With Rice or Quinoa: Soaks up the delicious sauce.
Over Pasta: Creates a hearty, comforting meal.
With Crusty Bread: Perfect for mopping up the sauce.
Alongside a Green Salad: Adds freshness and crunch.
Variations & Substitutions
Fish Alternatives: Try halibut, haddock, or tilapia.
Add Vegetables: Incorporate spinach, zucchini, or bell peppers.
Spice Level: Adjust red pepper flakes to your heat preference.
Herb Swap: Use parsley or oregano if basil isn’t available.
Storage & Leftovers
Refrigerate: Store in an airtight container for up to 2 days.
Reheat Gently: Warm over low heat to prevent overcooking the fish.
Freezing Not Recommended: May alter the texture of the fish.
FAQs
Can I use frozen cod?
Yes, ensure it’s fully thawed and patted dry before cooking.
Is this dish gluten-free?
Yes, as long as the vegetable broth used is gluten-free.
Can I make the sauce ahead of time?
Absolutely, prepare the sauce up to a day in advance and reheat before serving.
What wine pairs well with this dish?
A crisp white wine like Sauvignon Blanc or Pinot Grigio complements the flavors.
How do I know when the cod is cooked?
The fish should be opaque and flake easily with a fork.
Can I add olives or capers?
Yes, they add a nice briny flavor to the sauce.
What if I don’t have vegetable broth?
You can substitute with chicken broth or even water in a pinch.
Final Thoughts
This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a delightful blend of flavors that’s both healthy and satisfying.
Whether you’re cooking for a special occasion or a weeknight dinner, this dish is sure to impress.
