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
Scale
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.
