If you are craving a dish that perfectly balances bold Mediterranean flavors with a light, flaky fish, you are going to fall in love with the Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe. This delightful meal marries tender cod fillets with a vibrant, homemade tomato basil sauce that’s bursting with fresh herbs, garlic, and just the right hint of spice. It’s quick enough for a weeknight dinner yet elegant enough to impress guests, making it one of those dishes you’ll want to make again and again.
Ingredients You’ll Need
These ingredients come together simply but thoughtfully, each playing a crucial role in creating the vibrant colors, fresh aromas, and layers of flavor that make this dish sparkle. From the tender cod carrying subtle ocean sweetness to the rich tomato basil sauce enlivened with aromatic garlic and herbs, every component counts.
- Cod fillets (4 fillets, 5–6 oz each): Choose fresh, firm white fish for the best flaky texture and mild flavor.
- Olive oil (2 tablespoons, divided): A quality extra virgin olive oil brings richness and helps with perfect searing.
- Small onion (chopped): Adds gentle sweetness and depth when sautéed.
- Garlic cloves (3, minced): Aromatic punch essential for that warm Mediterranean vibe.
- Diced tomatoes (1 can, 14.5 oz): The vibrant base of the sauce with natural acidity.
- Tomato paste (¼ cup): Boosts the sauce’s thickness and deepens the tomato flavor.
- Crushed red pepper flakes (½ teaspoon, optional): For a touch of heat to balance the sweetness.
- Dried oregano (1 teaspoon): Classic herb that complements the tomato and fish beautifully.
- Salt (½ teaspoon): Enhances all the natural flavors perfectly.
- Black pepper (¼ teaspoon): Adds subtle warmth and complexity.
- Fresh basil (â…“ cup chopped) or dried basil (1 tablespoon): The star herb that brings freshness and bright aroma.
- Lemon wedges and extra basil for serving: Adds a zesty finish and colorful garnish.
How to Make Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe
Step 1: Prepare and Season the Cod
Start by patting your cod fillets dry with a paper towel to ensure a beautiful sear. Season each fillet generously with salt and pepper on both sides. This simple step is crucial because it brings out the natural flavors and helps create that golden crust that makes pan-seared fish so irresistible.
Step 2: Pan-Sear the Cod
Heat one tablespoon of olive oil in a large skillet over medium-high heat until shimmering. Carefully place the cod fillets in the pan, cooking for 2 to 3 minutes per side, or until each side is a gorgeous golden-brown color and the fish is nearly cooked through. Remove the fillets from the skillet and set aside to keep warm. This technique locks in moisture and builds flavor, laying the perfect foundation for the sauce.
Step 3: Sauté Aromatics
In the same skillet, add the remaining tablespoon of olive oil. Toss in the chopped onion and sauté for about 3 to 4 minutes until soft and translucent—this transforms the onion into a sweet, savory base. Following this, add the minced garlic and cook for just 30 seconds, enough to release its fragrance without burning.
Step 4: Build the Tomato Basil Sauce
Stir in the diced tomatoes with their juice, tomato paste, crushed red pepper flakes if you’re adding spice, oregano, salt, and black pepper. Bring the mixture to a gentle simmer, letting it cook for 5 to 6 minutes while stirring occasionally. You’ll notice the sauce thickening slightly and the flavors melding into a rich, comforting sauce.
Step 5: Finish with Basil and Cod Simmer
Freshly chopped basil goes in now, infusing the sauce with an herbal brightness. Nestle the cod fillets back into the skillet, nestling them gently into the sauce and spooning a little over each fillet. Cover and allow everything to simmer together for 4 to 5 minutes. This final step finishes cooking the fish through and lets the flavors develop beautifully, resulting in a tender, flaky cod that tastes like a Mediterranean dream.
How to Serve Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe
Garnishes
To truly elevate the presentation and flavor, serve the cod with fresh lemon wedges for squeezing over the top and a sprinkle of extra chopped basil. The lemon’s acidity brightens the dish, while the basil adds a final burst of freshness and vibrant green color that makes your plate look as good as it tastes.
Side Dishes
This recipe shines alongside a simple bed of fluffy rice, couscous, or protein-packed quinoa which absorb the beautiful tomato basil sauce. For a more rustic vibe, crusty artisan bread makes an excellent dipper to scoop up every last delicious drop. Vegetables like roasted or steamed asparagus, green beans, or a crisp Mediterranean salad round out the meal perfectly.
Creative Ways to Present
If you want to impress your guests or family, serve the cod over a colorful Mediterranean grain salad or atop creamy polenta. Drizzle a little extra olive oil and garnish with thin lemon slices or microgreens for that restaurant-quality flair. Personal touches like these take the Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe from everyday to extraordinary.
Make Ahead and Storage
Storing Leftovers
Leftover cod with tomato basil sauce should be transferred to an airtight container and refrigerated within two hours of cooking. It keeps well for up to 3 days, giving you a convenient, flavorful meal on demand. Just be sure to gently reheat to avoid drying out the delicate fish.
Freezing
This dish freezes reasonably well, though for best texture, freeze the sauce separately from the fish if possible. Store both in airtight containers or heavy-duty freezer bags for up to 2 months. When ready to enjoy, thaw overnight in the refrigerator before reheating gently on the stovetop.
Reheating
Reheat leftovers slowly over low heat in a skillet or in the microwave at short intervals to prevent the cod from becoming tough. Adding a splash of water or broth to the sauce can refresh it nicely during reheating. Always avoid overheating as cod is best enjoyed tender and flaky.
FAQs
Can I use other types of fish for this recipe?
Absolutely! While cod is ideal for its mild flavor and flaky texture, you can swap it for other white fish like halibut, tilapia, or haddock. Just keep the cooking times similar to avoid overcooking the fish.
What can I add to the tomato basil sauce for more flavor?
If you want to amp up the Mediterranean vibe, try adding olives, capers, or fresh spinach to the sauce. These ingredients bring extra complexity and a lovely savory twist.
Is this recipe gluten-free?
Yes! The Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe is naturally gluten-free, making it a fantastic choice for those avoiding gluten without sacrificing flavor.
How spicy is this dish?
The crushed red pepper flakes are optional and used sparingly, so the spice level is mild and balanced. You can adjust the quantity to suit your preferred heat level or omit them entirely.
Can I prepare this recipe ahead of time?
You can prep the sauce and chop ingredients in advance to save time on cooking day. However, it’s best to sear the fish fresh to maintain that beautiful texture and flavor for serving.
Final Thoughts
I hope this recipe inspires you to bring a little taste of the Mediterranean into your kitchen with the Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe. It’s a vibrant, wholesome dish that’s easy to make yet feels truly special every time you serve it. Give it a try, and I promise it will become a beloved staple in your recipe collection.
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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 in Tomato Basil Sauce is a flavorful and healthy seafood main course featuring tender cod fillets seared to golden perfection and simmered in a vibrant tomato basil sauce infused with garlic, onion, and Mediterranean herbs. Perfectly balanced with a hint of crushed red pepper flakes and fresh basil, this dish pairs beautifully with rice, couscous, quinoa, or crusty bread for a satisfying meal.
Ingredients
Fish and Seasoning
- 4 cod fillets (about 5–6 oz each)
- ½ teaspoon salt
- ¼ teaspoon black pepper
For Cooking
- 2 tablespoons olive oil (divided)
Tomato Basil Sauce
- 1 small onion (chopped)
- 3 cloves garlic (minced)
- 1 (14.5 oz) can diced tomatoes
- ¼ cup tomato paste
- ½ teaspoon crushed red pepper flakes (optional)
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
- â…“ cup fresh basil (chopped) or 1 tablespoon dried basil
For Serving
- Lemon wedges
- Extra fresh basil for garnish
Instructions
- Prepare and Season Cod: Pat the cod fillets dry using paper towels and season both sides evenly with salt and black pepper to enhance flavor and promote a good sear.
- Pan-Sear Cod: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Place the cod fillets in the hot skillet and sear each side for 2–3 minutes until the fish is golden brown and almost cooked through. Remove the fillets from the skillet and set aside to rest.
- Sauté Aromatics: In the same skillet, add the remaining 1 tablespoon of olive oil. Add the chopped onion and sauté for 3–4 minutes until softened and translucent. Add the minced garlic and cook for another 30 seconds until fragrant.
- Make Tomato Basil Sauce: Stir in the diced tomatoes with their juice, tomato paste, crushed red pepper flakes if using, dried oregano, salt, and black pepper. Bring the mixture to a gentle simmer and cook for 5–6 minutes, stirring occasionally until the sauce thickens slightly.
- Combine Cod with Sauce: Add the chopped fresh basil to the sauce. Return the seared cod fillets to the skillet, spooning sauce over each fillet to coat well. Cover the skillet and simmer gently for 4–5 minutes, allowing the cod to cook through and flake easily with a fork.
- Serve: Plate the cod fillets topped with the tomato basil sauce. Garnish with extra fresh basil and lemon wedges on the side. Serve warm alongside rice, couscous, quinoa, or crusty bread for a complete Mediterranean-inspired meal.
Notes
- For a heartier version, add olives, capers, or spinach to the sauce for extra flavor and texture.
- This recipe works well with other white fish varieties such as halibut or tilapia.
- Adjust the crushed red pepper flakes to your preferred spice level or omit entirely for a milder dish.
- To keep the fish moist, avoid overcooking during the final simmer.
