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
Scale
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
