If you’re looking for a vibrant, satisfying dinner that comes together in just half an hour, you’ll fall in love with Pan-Seared Mediterranean Cod in Tomato Basil Sauce. This dish brings together tender, flaky cod fillets and a lusciously tangy tomato sauce infused with garlic, basil, and a hint of spice. It’s the kind of meal that tastes like a vacation by the sea—fresh, light, and absolutely brimming with flavor. Whether you’re cooking for family or impressing friends, Pan-Seared Mediterranean Cod in Tomato Basil Sauce is sure to become your new weeknight favorite.
Ingredients You’ll Need
You won’t need a long shopping list for this recipe—each ingredient is simple, fresh, and essential for building layers of Mediterranean flavor. From the subtle sweetness of onion to the fresh pop of basil, every component plays a starring role in the overall taste and color of your Pan-Seared Mediterranean Cod in Tomato Basil Sauce.
- Cod Fillets: Choose fresh or thawed fillets for the best texture—cod’s mild flavor lets the sauce shine.
- Salt and Pepper: Season simply so the natural flavors of the fish come through.
- Olive Oil: A good-quality extra virgin oil adds silky richness and authentic Mediterranean character.
- Onion: Finely chopped onion softens into the sauce, adding sweetness and depth.
- Garlic: Just a few cloves bring irresistible aroma and a savory punch to the tomato sauce.
- Crushed Tomatoes: Canned tomatoes create a quick, robust sauce with perfect consistency.
- Dry White Wine (optional): Adds a gentle acidity and a touch of elegance—skip it for an alcohol-free version.
- Crushed Red Pepper Flakes: For a subtle heat that lifts the sauce without overpowering it.
- Dried Oregano: A classic Mediterranean herb that adds earthiness and fragrance.
- Sugar (optional): Just a pinch balances the tomatoes’ acidity if needed.
- Fresh Basil Leaves: Chopped basil stirred in at the end brings freshness and color.
- Lemon Wedges: Squeezed over the finished dish, lemon brightens every bite.
How to Make Pan-Seared Mediterranean Cod in Tomato Basil Sauce
Step 1: Season and Prep the Cod
Begin by gently patting the cod fillets dry with paper towels—removing excess moisture ensures a perfect golden sear. Sprinkle both sides generously with salt and pepper, letting the seasoning settle in while you prep the rest of your ingredients.
Step 2: Sear the Cod Fillets
Heat your olive oil in a large skillet over medium-high heat until shimmering but not smoking. Add the cod fillets and let them cook undisturbed for 3 to 4 minutes on each side. You’re looking for a light crust and a fillet that flakes easily with a fork. Once seared, transfer the fish to a plate and set aside—it will finish cooking in the sauce later.
Step 3: Start the Tomato Basil Sauce
In the same skillet, lower the heat to medium and toss in the chopped onion. Sauté for 2 to 3 minutes until the onion softens and turns translucent. Stir in the minced garlic and cook just until fragrant, about 30 seconds, so it doesn’t burn.
Step 4: Simmer the Sauce
Pour in the crushed tomatoes and, if you’re using it, the dry white wine. Add the crushed red pepper flakes, dried oregano, and a pinch of sugar if your tomatoes are especially tangy. Let the sauce bubble gently for 8 to 10 minutes, stirring every so often, until it thickens and the flavors meld beautifully.
Step 5: Finish with Basil and Cod
Sprinkle the chopped fresh basil into the sauce, stirring to release its aroma. Gently nestle the seared cod fillets back into the pan, spooning some sauce over the top. Let everything simmer together for another 2 minutes to ensure the fish is warmed through and every bite is infused with those Mediterranean flavors.
How to Serve Pan-Seared Mediterranean Cod in Tomato Basil Sauce
Garnishes
A final flourish of fresh basil or a shower of chopped parsley adds a burst of color and freshness to your Pan-Seared Mediterranean Cod in Tomato Basil Sauce. And don’t forget those lemon wedges—a good squeeze right before serving brings everything to life.
Side Dishes
This dish pairs beautifully with fluffy couscous, steamed rice, or a bed of sautéed spinach. These mild sides soak up the sauce and let the cod take center stage, making your meal feel complete and hearty.
Creative Ways to Present
For a dinner-party-worthy touch, try serving the cod in individual shallow bowls with a swirl of sauce and a sprinkle of microgreens. Or, nestle the fish over a vibrant Mediterranean grain salad for an elegant, colorful presentation that’s as eye-catching as it is delicious.
Make Ahead and Storage
Storing Leftovers
If you have leftover Pan-Seared Mediterranean Cod in Tomato Basil Sauce, let the dish cool completely before transferring it to an airtight container. Store in the refrigerator for up to two days—the flavors often deepen and become even more delicious after a night in the fridge.
Freezing
For longer storage, you can freeze the tomato basil sauce separately in a freezer-safe container for up to three months. While cod itself can be frozen, it’s best enjoyed fresh; if you do freeze, wrap each fillet tightly and thaw overnight in the refrigerator before gently reheating.
Reheating
To reheat, place the cod and sauce in a skillet over low heat, adding a splash of water if needed to loosen the sauce. Warm gently until the cod is heated through—avoid boiling, which can make the fish tough.
FAQs
Can I use frozen cod for Pan-Seared Mediterranean Cod in Tomato Basil Sauce?
Absolutely! Just be sure to thaw the fillets completely and pat them dry before seasoning and searing to achieve that lovely golden crust.
Is there a substitute for cod in this recipe?
Yes, you can swap in other mild white fish like halibut or haddock—they hold up well to pan-searing and soak up the bold tomato basil sauce beautifully.
Can I make this dish dairy-free?
This recipe is naturally dairy-free as written, provided you use only olive oil for searing. Double-check your ingredient labels to be sure.
What wine pairs well with Pan-Seared Mediterranean Cod in Tomato Basil Sauce?
A crisp, dry white wine like Pinot Grigio or Sauvignon Blanc complements the lightness of the cod and the acidity of the tomato sauce perfectly. If you used wine in the sauce, consider serving the same bottle alongside dinner.
How can I adjust the spice level?
For more heat, simply add extra crushed red pepper flakes to taste. If you prefer a milder sauce, reduce the amount or skip them entirely—the dish will still be bursting with flavor.
Final Thoughts
If you’re craving something fresh, simple, and truly satisfying, you can’t go wrong with Pan-Seared Mediterranean Cod in Tomato Basil Sauce. It’s a recipe that brings people together and makes any night feel a little more special. Give it a try and let it become your new go-to for quick, delicious Mediterranean-inspired dinners!
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Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Non-Vegetarian
Description
This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a healthy, flavorful main course featuring tender cod fillets seared to perfection and served in a rich, aromatic tomato sauce infused with garlic, onion, fresh basil, and Mediterranean herbs. Perfect for a quick weeknight dinner, this gluten-free dish delivers a perfect balance of protein and vibrant flavors with a hint of spice.
Ingredients
Fish and Seasoning
- 4 cod fillets (about 6 oz each)
- Salt and pepper to taste
- 2 tablespoons olive oil
Tomato Basil Sauce
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 can (14.5 oz) crushed tomatoes
- ¼ cup dry white wine (optional)
- ½ teaspoon crushed red pepper flakes
- ½ teaspoon dried oregano
- ¼ teaspoon sugar (optional, to balance acidity)
- ¼ cup fresh basil leaves, chopped
To Serve
- Lemon wedges
Instructions
- Season and Sear the Cod: Pat the cod fillets dry using paper towels, then season both sides generously with salt and pepper. Heat the olive oil in a large skillet over medium-high heat. Once the oil is hot, add the cod fillets and sear for 3 to 4 minutes on each side until golden brown and just cooked through. Carefully remove the fish from the skillet and set aside to keep warm.
- Prepare the Sauce Base: Reduce the skillet heat to medium. Add the finely chopped onion to the pan and sauté for 2 to 3 minutes until softened and translucent. Stir in the minced garlic and cook for an additional 30 seconds to release its aroma, being careful not to burn it.
- Simmer Tomato Basil Sauce: Pour in the crushed tomatoes and, if using, the dry white wine. Add the crushed red pepper flakes, dried oregano, and sugar to balance the acidity of the tomatoes. Stir everything together and let it simmer gently for 8 to 10 minutes, stirring occasionally, until the sauce thickens slightly and the flavors meld together.
- Add Fresh Basil: Stir the chopped fresh basil leaves into the sauce, allowing their flavor to infuse the mixture just before the fish is added back in.
- Reheat Cod in Sauce: Return the seared cod fillets to the skillet, spooning the tomato basil sauce over each piece. Allow the fish to reheat in the sauce for about 2 minutes to meld the flavors and serve warm with lemon wedges on the side.
Notes
- Serve this cod dish over couscous, rice, or sautéed spinach to create a complete and satisfying meal.
- Can substitute cod with other white fish such as halibut or haddock if preferred.
- For a dairy-free option, ensure no butter or dairy products are used during the searing process.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 280
- Sugar: 5g
- Sodium: 400mg
- Fat: 11g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 35g
- Cholesterol: 75mg
