Pan-Seared Mediterranean Cod in Tomato Basil Sauce

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Pan-Seared Mediterranean Cod in Tomato Basil Sauce

Treat yourself to a restaurant-worthy seafood dish at home with this Pan-Seared Mediterranean Cod in Tomato Basil Sauce. This light and healthy recipe features tender cod fillets seared until golden, nestled in a vibrant tomato basil sauce. With simple ingredients and bold flavors, it’s the perfect dish for both busy weeknights and elegant dinners.

Ingredients

  • 4 fresh cod fillets (about 5–6 oz each)
  • 2 tablespoons olive oil
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 2 cups cherry tomatoes, halved
  • 1 can (14.5 oz) diced tomatoes
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper, to taste
  • 1/4 cup fresh basil, chopped (for garnish)

Instructions

Step 1: Season and Sear the Cod

  1. Pat the cod fillets dry with paper towels to ensure a perfect sear.
  2. Season both sides with salt and pepper.
  3. Heat the olive oil in a large skillet over medium-high heat.
  4. Once the oil shimmers, place the cod fillets in the pan. Cook for 3–4 minutes per side, or until the fish turns golden and flakes easily with a fork.
  5. Transfer the cooked fillets to a plate and set aside while you prepare the sauce.

Step 2: Prepare the Tomato Basil Sauce

  1. In the same skillet, reduce heat to medium. Add the chopped onion and cook for about 3–4 minutes until softened and translucent.
  2. Stir in the minced garlic and cook for another 30 seconds to 1 minute, just until fragrant.
  3. Add the cherry tomatoes and cook for 2–3 minutes, stirring occasionally, until they begin to soften and release their juices.
  4. Pour in the canned diced tomatoes and sprinkle in the dried oregano. Stir well and bring the mixture to a gentle simmer.
  5. Let the sauce cook for 5–7 minutes, allowing it to thicken slightly. Season with salt and pepper to taste.

Step 3: Simmer Cod in the Sauce

  1. Return the seared cod fillets to the skillet, nestling them gently into the sauce.
  2. Spoon some sauce over each fillet to help infuse flavor.
  3. Let the fish simmer in the sauce for an additional 2–3 minutes, just until warmed through and fully coated with the aromatic tomato mixture.

Step 4: Garnish and Serve

  1. Turn off the heat and sprinkle the dish with freshly chopped basil.
  2. Serve immediately over a bed of fluffy rice, creamy mashed potatoes, nutty quinoa, or with warm crusty bread to soak up every drop of sauce.

Tips for Perfect Results

  • Fish Substitutes: This recipe also works well with haddock, tilapia, halibut, or snapper. Adjust cooking time based on thickness.
  • Enhance the Sauce: Add a tablespoon of tomato paste while sautéing the onions for a deeper, richer flavor.
  • Add Heat: A pinch of red pepper flakes brings a subtle kick to the dish.
  • For Extra Depth: A splash of vegetable or seafood broth can elevate the sauce’s complexity.

Why This Recipe Works

This dish brings together the delicate flakiness of cod with the freshness of basil and the acidity of tomatoes—hallmarks of Mediterranean cuisine. It’s a simple, nourishing dish that doesn’t compromise on flavor, and it comes together in under 30 minutes.

Serving Suggestions

Pair with a crisp garden salad or sautéed greens for a wholesome meal. If you’re avoiding wine, a glass of sparkling water with lemon or a citrusy herbal tea complements the bright flavors beautifully.

 

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