If you are craving a delicious, healthy meal that brings a burst of Mediterranean sunshine to your plate, the Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe is your new go-to. This dish features tender, flaky cod fillets pan-seared to perfection and then gently simmered in a vibrant, aromatic tomato basil sauce that sings with fresh herbs and just the right amount of heat. It’s a perfect balance of simplicity and elegance that makes weeknight dinners feel special and your taste buds dance with joy.
Ingredients You’ll Need
Nothing beats a dish made with simple, fresh ingredients that come together to create deep, satisfying flavors. Each component in this recipe plays a crucial role in building the perfect harmony of taste, texture, and color.
- 4 cod fillets (about 6 oz each): Use fresh or thawed cod for the tender, flaky base of the dish.
- 2 tablespoons olive oil: Adds richness and helps achieve that beautiful golden crust on the fish.
- 1 small onion, finely chopped: Provides a gentle sweetness and foundational flavor in the sauce.
- 3 garlic cloves, minced: Brings a punch of aromatic depth that complements the tomatoes perfectly.
- 1 can (14.5 oz) crushed tomatoes: The heart of the sauce, offering vibrant color and tangy sweetness.
- ¼ cup dry white wine (optional): Adds complexity and brightness, but easily left out or substituted.
- ¼ teaspoon red pepper flakes: Gives just a hint of heat to awaken your palate.
- ½ teaspoon dried oregano: Infuses the sauce with classic Mediterranean herb notes.
- ½ teaspoon salt: Enhances all the flavors without overpowering.
- ¼ teaspoon black pepper: Adds subtle warmth and balance.
- ¼ cup fresh basil leaves, chopped (plus more for garnish): Brightens the sauce with fresh, fragrant herbal notes.
- 1 tablespoon capers (optional): Offers a delightful salty tang that pairs beautifully with the fish.
- Lemon wedges, for serving: A fresh squeeze adds a lively citrus finish to every bite.
How to Make Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe
Step 1: Prepare and Season the Cod
Start by patting the cod fillets dry with paper towels to ensure a beautifully crisp sear. Season both sides generously with salt and black pepper. This simple step is essential for flavor and texture, helping the fish develop a golden crust while locking in moisture.
Step 2: Sear the Cod
Heat the olive oil in a large skillet over medium-high heat until shimmering. Carefully place the cod fillets in the pan. Sear each side for 2 to 3 minutes until you get a lovely golden-brown color, but take care not to cook it through just yet. Remove the cod and set it aside—this partial cooking keeps the fish tender and juicy after adding it back to the sauce.
Step 3: Build the Tomato Basil Sauce
Reduce the heat to medium and add the chopped onion to the same pan, letting it cook for 3 to 4 minutes until soft and translucent. Stir in the minced garlic and cook for an additional 30 seconds to release its fragrance. Pour in the crushed tomatoes and white wine if using, then sprinkle in the red pepper flakes, dried oregano, salt, and pepper. Add the capers now if you want that extra pop of briny flavor. Allow the sauce to simmer gently for 5 to 7 minutes so it thickens slightly, melding all those Mediterranean flavors together beautifully.
Step 4: Add Fresh Basil and Cook the Cod in Sauce
Stir the chopped fresh basil leaves right into the sauce for that unmistakable, bright herbal note. Nestle the seared cod fillets carefully back into the pan, spooning some sauce over the top. Cover and simmer on low heat for another 5 to 7 minutes until the cod flakes easily with a fork and the sauce has thickened to a luscious, spoon-able consistency.
How to Serve Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe
Garnishes
A sprinkle of fresh basil leaves and a few wedges of lemon on the side add that extra burst of freshness and visual appeal. The lemon juice squeezed on top right before eating really elevates the flavors and adds balance to the rich tomato sauce.
Side Dishes
This Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe pairs wonderfully with light, complementary sides. Think fluffy couscous, fragrant rice, or crusty artisan bread to soak up every last bit of sauce. Sautéed greens or a crisp Mediterranean salad are perfect for adding freshness and texture.
Creative Ways to Present
Try serving the cod over a bed of creamy polenta or alongside roasted Mediterranean vegetables for a colorful, enticing plate. For a dinner party, plating the fish with individual lemon halves and a basil sprig makes it look as elegant as it tastes.
Make Ahead and Storage
Storing Leftovers
Store any leftover Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe in an airtight container in the refrigerator for up to 3 days. The fish will remain tender, and the sauce will keep all those vibrant flavors intact.
Freezing
You can freeze leftovers by placing the cod and sauce together in a freezer-safe container. For best results, consume within 1 month. Thaw overnight in the fridge before reheating gently.
Reheating
Reheat the dish over low heat on the stovetop to prevent the fish from drying out, adding a splash of water or broth if needed to loosen the sauce. Avoid microwaving if possible, as gentle reheating preserves texture and flavor better.
FAQs
Can I use other types of fish instead of cod?
Absolutely! While cod is ideal for its mild flavor and firm texture, you can substitute haddock, halibut, or other white fish with similar qualities. Adjust cooking times slightly depending on thickness.
Is the white wine necessary in the sauce?
The white wine adds a lovely depth and brightness, but the dish works perfectly without it. If you prefer, substitute with chicken broth or simply omit it for a wine-free version.
Can I make this recipe dairy-free and gluten-free?
Yes! This recipe is naturally dairy-free and gluten-free, making it a great option for a variety of dietary needs without any modifications.
How spicy is the dish with red pepper flakes?
The red pepper flakes add a gentle kick that enhances the flavor without overwhelming the palate. You can always adjust the amount to suit your heat preference or leave them out for a milder dish.
What are some good complementary vegetables to serve with this dish?
Roasted eggplant, zucchini, sautéed spinach, or a fresh Mediterranean cucumber and tomato salad all complement the fish beautifully and add vibrant colors and nutrients to the meal.
Final Thoughts
There is something truly special about the Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe that makes it a standout dish to keep in your culinary rotation. It’s effortless, flavorful, and healthy—a wonderful way to enjoy fresh seafood with the bright, comforting flavors of the Mediterranean. I encourage you to try it soon and watch this beautiful dish become a beloved favorite in your kitchen, too!
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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: Gluten Free
Description
This pan-seared Mediterranean cod is a light yet flavorful dish featuring tender white fish simmered in a rich tomato basil sauce. It’s simple to make, packed with fresh ingredients, and perfect for a healthy weeknight dinner or an elegant meal served with rice, couscous, or crusty bread.
Ingredients
Fish
- 4 cod fillets (about 6 oz each)
- ½ teaspoon salt
- ¼ teaspoon black pepper
Sauce
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 3 garlic cloves, minced
- 1 can (14.5 oz) crushed tomatoes
- ¼ cup dry white wine (optional)
- ¼ teaspoon red pepper flakes
- ½ teaspoon dried oregano
- 1 tablespoon capers (optional)
- ¼ cup fresh basil leaves, chopped (plus more for garnish)
To Serve
- Lemon wedges
Instructions
- Season the cod: Pat the cod fillets dry and season both sides with salt and pepper to enhance their natural flavor and prepare them for cooking.
- Sear the cod: Heat olive oil in a large skillet over medium-high heat. Add the cod and sear for 2–3 minutes per side until golden brown but not fully cooked through. Remove and set aside to prevent overcooking.
- Cook the aromatics: In the same pan, reduce heat to medium and add the chopped onion. Cook for 3–4 minutes until softened, then stir in the minced garlic and cook for another 30 seconds until fragrant.
- Prepare the tomato basil sauce: Pour in the crushed tomatoes and white wine if using, then add red pepper flakes, oregano, and capers. Simmer for 5–7 minutes until the sauce slightly thickens, then stir in the chopped basil for fresh flavor.
- Simmer the cod in sauce: Nestle the seared cod fillets back into the sauce, spooning sauce over the top. Cover and simmer gently for 5–7 minutes more, or until the fish flakes easily with a fork, absorbing the rich flavors.
- Serve: Plate the cod with plenty of sauce, garnish with fresh basil leaves and lemon wedges for a bright, zesty finish. Serve hot, alongside rice, couscous, or crusty bread.
Notes
- If cod isn’t available, substitute with haddock, halibut, or another firm white fish for similar texture and flavor.
- This dish pairs well with rice, pasta, or sautéed greens for a balanced meal.
- For extra Mediterranean flavor, consider adding olives or spinach to the sauce.
