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
Scale
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.
