Hey there, seafood lovers! If you’re craving something light, healthy, and full of vibrant Mediterranean flavors, this recipe for Pan-Seared Mediterranean Cod in Tomato Basil Sauce will surely hit the spot. Imagine delicate cod fillets, perfectly seared and drenched in a fresh, tangy tomato basil sauce, enhanced with zesty lemon and fragrant garlic. Whether you’re whipping up a quick weeknight dinner or looking to impress guests with minimal effort, this dish brings the bright, sunny flavors of the Mediterranean straight to your table. Ready to dive into this deliciousness? Let’s get cooking!
Introduction
Mediterranean cuisine is famous for its fresh, wholesome ingredients, and this Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a perfect showcase of that. Picture succulent cod fillets cooked to a golden crisp and smothered in an aromatic sauce made from juicy cherry tomatoes, fresh basil, and a squeeze of lemon juice. It’s light yet satisfying, making it ideal for both busy weeknights or a relaxing weekend meal. The best part? It’s quick and easy to prepare—perfect for seafood fans who want a burst of flavor without spending hours in the kitchen.
Ingredients for Pan-Seared Mediterranean Cod in Tomato Basil Sauce
- 2 tablespoons olive oil
- 1/4 teaspoon crushed red pepper flakes
- 3 large cloves garlic, finely minced
- 1 pint cherry tomatoes, sliced in half
- 1/4 cup vegetable broth
- 3 tablespoons fresh lemon juice (divided: 1 tbsp for sauce, 2 tbsp for seasoning)
- 1/2 cup fresh basil, finely chopped
- 1/2 teaspoon lemon zest
- 1/2 teaspoon salt (more to taste)
- 1 teaspoon sugar
- 1/4 teaspoon black pepper (more to taste)
- 1 and 1/2 pounds fresh cod (cut into 4 fillets)
- Additional salt and pepper for seasoning
How to Make Pan-Seared Mediterranean Cod in Tomato Basil Sauce – Step by Step
Step 1: Prepare the Tomato Basil Sauce
Start by heating 2 tablespoons of olive oil in a large sauté pan over medium heat. Once the oil is warm, add 1/4 teaspoon of crushed red pepper flakes and 3 finely minced garlic cloves. Sauté the garlic for about 1 minute until it becomes fragrant, but be careful not to burn it—it can turn bitter fast!
Step 2: Cook the Tomatoes
Add 1 pint of halved cherry tomatoes to the pan and stir occasionally. Let the tomatoes cook down for about 9 to 12 minutes, or until they become soft and blistered. This process will release their natural sweetness and create the base of your sauce.
Step 3: Add the Liquids
Once the tomatoes are soft and juicy, stir in 1/4 cup of vegetable broth and 1 tablespoon of fresh lemon juice. Let it simmer for another 2 to 3 minutes to allow the flavors to meld.
Step 4: Finish the Sauce
Now, add in 1/2 cup of fresh chopped basil, 2 tablespoons of lemon juice, 1/2 teaspoon lemon zest, 1/2 teaspoon salt, 1 teaspoon sugar, and 1/4 teaspoon black pepper. Stir well and cook for an additional 2 minutes before turning off the heat. Set the sauce aside while you prepare the cod.
Cooking the Cod
Step 5: Season the Cod Fillets
Pat the cod fillets dry with a paper towel, and generously season both sides with salt and pepper. This simple seasoning brings out the natural flavor of the cod without overpowering it.
Step 6: Pan-Sear the Cod
In a separate large pan, heat 2 tablespoons of olive oil over medium heat. Once the oil is hot, place the seasoned cod fillets in the pan. Cook the fillets for about 3 minutes on each side until golden brown and fully cooked through. Be gentle when flipping the fillets to avoid breaking them.
Step 7: Combine the Cod and Sauce
Once the cod is cooked, pour the tomato basil sauce over the fillets in the pan. Let the sauce warm up for about a minute, allowing the cod to soak up all those delicious Mediterranean flavors before serving.
Tips for Perfect Pan-Seared Mediterranean Cod in Tomato Basil Sauce
- Fresh Cod is Best: If possible, use fresh cod fillets for the best texture and flavor. If using frozen, make sure to thaw and pat dry completely before cooking.
- Patience with Tomatoes: Let the tomatoes blister and release their natural juices for a rich, flavorful sauce.
- Go Fresh with Basil: Fresh basil offers the best flavor, but if you’re in a pinch, dried basil will work (use about 1 tablespoon).
- Adjust Spice: For more heat, feel free to add more crushed red pepper flakes, or leave them out if you prefer a milder flavor.
Pro Cooking Tips
- Use a Non-Stick Pan: Cod fillets are delicate, so using a non-stick pan ensures they won’t stick during cooking.
- Fish Spatula Helps: A fish spatula is thinner and more flexible, making it easier to flip delicate cod fillets without breaking them.
- Avoid Overcooking: Keep an eye on the cod to avoid overcooking, as it can dry out. Cook until the fish turns opaque and flakes easily with a fork.
What to Serve with Pan-Seared Mediterranean Cod in Tomato Basil Sauce
To make this meal truly Mediterranean, serve the cod with these delicious sides:
- A refreshing cucumber and feta salad to balance the richness of the sauce.
- Quinoa or couscous, both perfect for soaking up every bit of the flavorful tomato basil sauce.
- Grilled vegetables, like zucchini or eggplant, add a colorful and healthy touch.
- Crusty bread is a must for mopping up any remaining sauce on your plate.
Pair the meal with a crisp glass of white wine or sparkling water with a slice of lemon for a perfect Mediterranean-inspired experience.
Nutritional Information (per serving):
- Calories: 310
- Fats: 15g
- Carbohydrates: 10g
- Proteins: 32g
- Fiber: 2g
- Vitamin C: 30% of daily intake
- Iron: 15% of daily intake
Not only is this dish packed with flavor, but it’s also rich in lean protein, healthy fats, and antioxidants from the fresh basil and tomatoes. The cod provides a generous dose of omega-3 fatty acids, which are excellent for heart health.
How to Store and Reheat Leftovers
This dish is easy to store if you have leftovers!
- To store: Place the cod and sauce in an airtight container and refrigerate for up to 2 days.
- To reheat: Warm the leftovers in a pan over low heat, adding a splash of water or vegetable broth to prevent the sauce from drying out. Alternatively, microwave on medium for 1-2 minutes, being careful not to overcook the fish.
Frequently Asked Questions (FAQs)
- Can I substitute cod with other fish? Absolutely! You can use other white fish like haddock, halibut, or tilapia. Just be mindful of slight differences in cooking time.
- Can I use dried basil instead of fresh? Yes, if you don’t have fresh basil, you can substitute with 1 tablespoon of dried basil.
- Can I make this dish spicy? Sure! Feel free to add more crushed red pepper flakes or a pinch of cayenne for extra heat.
- Can I make this dish ahead of time? While it’s best enjoyed fresh, you can make the sauce ahead and store it in the fridge for up to 2 days. Reheat the sauce and cook the cod when you’re ready to serve.
Conclusion
This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is the perfect way to enjoy light, fresh Mediterranean flavors. Whether you’re a seafood lover or new to Mediterranean cuisine, this dish is sure to impress. It’s quick, flavorful, and makes any meal feel a little more special. Give it a try and share your experience in the comments below. What sides did you pair it with? We’d love to hear your thoughts!