Get ready to fall in love with Pan-Seared Mediterranean Cod in Tomato Basil Sauce—an irresistible mashup of flaky white fish, vibrant tomatoes, fresh basil, and a hint of Mediterranean sunshine in every bite. This recipe is bright and satisfying, seamlessly combining succulent seafood with a lusciously herby tomato sauce you’ll want to scoop up with every last piece of bread. Whether you’re looking for a dinner-party star or a quick weeknight meal, Pan-Seared Mediterranean Cod in Tomato Basil Sauce delivers big on flavor while keeping things simple and light. Trust me, it’s one of those dishes you’ll crave again and again!
Ingredients You’ll Need
What makes this Pan-Seared Mediterranean Cod in Tomato Basil Sauce shine is the beautiful harmony of just a handful of core, fresh ingredients. Each item here plays a key role—from the cod’s delicate texture to the sweet acidity of tomatoes and the fragrant hit of basil. Gather these, and you’re halfway to Mediterranean bliss!
- Cod Fillets: Choose fresh, firm fillets for the best flavor and texture; the fish is mild and perfectly soaks up all the Mediterranean goodness.
- Salt and Black Pepper: A simple sprinkle brings out the natural flavors of the cod and the sauce.
- Olive Oil: Goes beyond a cooking medium to add a fruity richness and classic Mediterranean heartiness.
- Garlic: Minced garlic brings sharp, aromatic depth—it’s a must for a well-rounded sauce!
- Onion: Finely chopped onion adds subtle sweetness and builds a flavor base for your sauce.
- Crushed Tomatoes: One can is all you need for a bright, tangy sauce; look for Italian or San Marzano if available.
- Dry White Wine (or Fish Stock): Wine brings a touch of acidity and complexity, but fish stock is a terrific alcohol-free option.
- Red Pepper Flakes (optional): For those who like a little gentle heat, it adds a subtle warmth without overpowering the flavors.
- Dried Oregano: Classic Mediterranean herb that brings earthiness to both the sauce and fish.
- Sugar: Just a dash balances the acidity of the tomatoes without making the sauce sweet.
- Fresh Basil Leaves: Chopped basil finishes the dish with a grassy, fragrant note—plus, extra for garnish boosts its color and aroma.
- Capers (optional): These punchy little gems are optional but add briny bursts that pair beautifully with white fish and tomato.
- Lemon Wedges: The zest and juice introduce brightness right at the table, tying all the flavors together.
How to Make Pan-Seared Mediterranean Cod in Tomato Basil Sauce
Step 1: Prepare and Season the Cod
First things first, pat your cod fillets dry with paper towels to ensure you get that beautiful golden sear, not a steamed fish situation. Season both sides generously with salt and black pepper—don’t be shy, this builds a basic, essential layer of flavor for the whole dish.
Step 2: Sear the Cod
In a large skillet, heat olive oil over medium-high heat until it shimmers. Carefully add the cod fillets and let them cook undisturbed for 3–4 minutes per side, so they turn a lovely golden brown and release easily from the pan. You want them almost cooked through with a little crispness outside. Once done, gently transfer them out of the skillet and set aside—they’ll finish cooking in the sauce.
Step 3: Sauté Garlic and Onion
If needed, add a touch more olive oil to the same skillet. Toss in the minced garlic and finely chopped onion, sautéing for 2–3 minutes until they’re soft and fragrant. The aim here is to coax out those irresistible aromas that will form a sweet, savory backbone to the sauce.
Step 4: Build Your Tomato Basil Sauce
Add the crushed tomatoes, dry white wine (or fish stock), red pepper flakes, dried oregano, sugar, and capers if you’re using them. Give everything a good stir, scraping up any flavorful browned bits from the skillet’s bottom—that’s pure gold! Let the sauce simmer for 5–7 minutes until it thickens slightly and the flavors meld together. Stir in the fresh basil just before the next step for that punch of herbal freshness that defines Mediterranean cooking.
Step 5: Combine and Finish Cooking
Return the cod fillets to the skillet, nestling them gently into the tomato basil sauce. Spoon some of the sauce over each fillet, cover, and let it all cook for another 3–4 minutes. The fish should flake easily with a fork, signaling that everything’s perfectly cooked, moist, and ready for the table. Time to garnish and serve!
How to Serve Pan-Seared Mediterranean Cod in Tomato Basil Sauce
Garnishes
A shower of fresh basil leaves is the crowning glory—tear or chiffonade them, then sprinkle generously just before serving. A squeeze of lemon brightens up the cod and sauce, and if you like even more color, a touch of cracked black pepper or a scatter of capers over the top gives an extra flavor pop.
Side Dishes
Crusty bread is a classic, unbeatable companion for soaking up every last drop of sauce. Fluffy rice or couscous are both perfect for nestling your cod and capturing all the saucy goodness, while simple roasted potatoes or a green salad make an elegant, lighter pairing.
Creative Ways to Present
For a restaurant-worthy touch, serve your Pan-Seared Mediterranean Cod in Tomato Basil Sauce family-style in a big skillet at the table, letting everyone help themselves. Or, go for individual shallow bowls with the cod nested on a bed of grains and the vibrant sauce ladled over—don’t forget a lemon wedge and fresh herb finish for that Mediterranean bistro look!
Make Ahead and Storage
Storing Leftovers
If you find yourself with extra Pan-Seared Mediterranean Cod in Tomato Basil Sauce, let it cool to room temperature before transferring to an airtight container. It will keep beautifully in the fridge for up to two days—the flavors actually intensify, making leftovers something to look forward to!
Freezing
While the sauce freezes well on its own, the delicate texture of cod can become a bit mushy after thawing. If you do want to freeze, separate the sauce and fish: freeze the sauce for up to 3 months, and add freshly cooked or gently reheated cod when ready to serve.
Reheating
Warm the sauce in a skillet over medium heat until simmering, then gently add the cod, spooning sauce on top. Cover and heat just until the fish is warmed through—this keeps it moist and flaky. Be mindful not to overcook when reheating, as cod is delicate and can dry out quickly.
FAQs
Can I use a different type Main Course
Absolutely! Haddock, halibut, or even sea bass all work beautifully in this recipe. Just adjust the cooking time slightly depending on the thickness of your fillets, but all will soak up the tomato basil sauce with delicious results.
What can I substitute for the white wine?
If you prefer not to cook with wine, a good-quality fish stock or even chicken broth makes a wonderful substitute, adding depth to the sauce without any alcohol.
Is Pan-Seared Mediterranean Cod in Tomato Basil Sauce gluten-free?
Yes! This dish is naturally gluten-free just as written. If you serve it with bread, be sure to choose your favorite gluten-free variety to keep it entirely wheat-free.
Can I make the sauce ahead of time?
Yes, you can prepare the tomato basil sauce a day in advance—just let it cool and refrigerate. When you’re ready to serve, gently reheat the sauce and cook the cod fresh for the very best texture.
How do I know when the cod is perfectly cooked?
Cod is done when it flakes easily with a fork and turns from translucent to opaque white. Cooking it in the sauce for the last few minutes keeps it moist and ensures it absorbs all those Mediterranean flavors.
Final Thoughts
If you’re looking for a dinner that’s as effortless as it is gorgeous, Pan-Seared Mediterranean Cod in Tomato Basil Sauce is the answer. With every forkful, you get the taste of the coast and comfort of a home-cooked meal. I can’t wait for you to give this a try—your kitchen will smell incredible, and it might just become your new favorite way to cook fish!
Print
Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Non-Vegetarian
Description
Enjoy a taste of the Mediterranean with this flavorful Pan-Seared Mediterranean Cod in Tomato Basil Sauce. Tender cod fillets are pan-seared to perfection and served in a savory tomato basil sauce that is sure to impress. This dish is easy to make and perfect for a delicious weeknight dinner.
Ingredients
Cod Fillets:
- 4 cod fillets (about 6 ounces each)
- Salt and black pepper to taste
Sauce:
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 small onion, finely chopped
- 1 can (14.5 ounces) crushed tomatoes
- 1/4 cup dry white wine (or fish stock)
- 1/4 teaspoon red pepper flakes (optional)
- 1/2 teaspoon dried oregano
- 1/2 teaspoon sugar
- 1/4 cup fresh basil leaves, chopped (plus more for garnish)
- 1 tablespoon capers (optional)
- Lemon wedges for serving
Instructions
- Prepare the Cod: Pat the cod fillets dry, season with salt and pepper.
- Sear the Cod: Heat olive oil in a skillet, sear cod fillets until golden brown.
- Make the Sauce: Sauté garlic, onion, add tomatoes, wine, spices, and simmer.
- Finish Dish: Return cod to skillet, cook until fish flakes easily.
- Serve: Garnish with basil, serve with lemon wedges.
Notes
- Serve with rice, couscous, or crusty bread.
- Substitute cod with haddock or halibut.
- For a richer flavor, add a tablespoon of butter at the end.
Nutrition
- Serving Size: 1 cod fillet with sauce
- Calories: 276
- Sugar: 5g
- Sodium: 412mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 32g
- Cholesterol: 72mg
