Pan-Seared Mediterranean Cod in Tomato Basil Sauc

Pan-Seared Mediterranean Cod in Tomato Basil Sauce

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🐟 Pan-Seared Mediterranean Cod in Tomato Basil Sauce

Whisk your taste buds away to the sun-drenched shores of the Mediterranean with this incredibly flavorful and easy-to-make Pan-Seared Cod. Imagine tender, flaky white fish perfectly seared to a golden-brown crisp, then gently simmered in a vibrant tomato basil sauce bursting with the briny notes of Kalamata olives and capers. This elegant one-skillet meal comes together in under 30 minutes, making it the perfect solution for a busy weeknight dinner that feels like a special occasion.

Ingredients You’ll Need

  • Cod Fillets: 4 pieces, about 5–6 oz each. Look for thick, high-quality fillets.
  • Olive Oil: 2 tablespoons, divided. A good quality extra virgin olive oil will enhance the Mediterranean flavor.
  • Garlic: 2 cloves, minced.
  • Onion: 1 small onion, finely chopped for a sweet, aromatic base.
  • Crushed Tomatoes: 1 can (14 oz). You can also use fresh, ripe, and chopped tomatoes if they’re in season.
  • Dry White Wine: 1/4 cup (optional). A splash of Pinot Grigio or Sauvignon Blanc deglazes the pan and adds depth. Vegetable broth is a great substitute.
  • Dried Oregano: 1 teaspoon. A staple herb in Mediterranean cooking.
  • Paprika: 1/2 teaspoon, for seasoning the fish with a warm, subtle flavor.
  • Red Pepper Flakes: 1/4 teaspoon (optional), for a gentle touch of heat.
  • Salt & Black Pepper: To taste.
  • Kalamata Olives: 1/4 cup, pitted and halved, for a salty, briny bite.
  • Capers: 2 tablespoons (optional), adding a delightful pop of tanginess.
  • Fresh Basil: 1/4 cup, chopped, plus extra for a fresh garnish.
  • Lemon Wedges: For serving, to brighten up all the flavors.

Step-by-Step Instructions

  1. Prepare the Cod: Gently pat the cod fillets dry with a paper towel; this is key to getting a perfect sear. Season both sides generously with salt, black pepper, and paprika.
  2. Sear the Fish: Heat 1 tablespoon of olive oil in a large skillet or pan over medium-high heat. Once the oil shimmers, carefully place the cod fillets in the pan. Cook for 3–4 minutes per side until they are beautifully golden brown and nearly cooked through. Transfer the seared fillets to a plate and set aside.
  3. Build the Sauce: In the same skillet, add the remaining tablespoon of olive oil. Sauté the finely chopped onion until it becomes soft and translucent, about 3-4 minutes. Add the minced garlic and cook for another minute until fragrant. Pour in the white wine (or broth) to deglaze the pan, scraping up any delicious browned bits from the bottom.
  4. Simmer and Season: Stir in the crushed tomatoes, dried oregano, red pepper flakes, and a pinch of salt. Bring the sauce to a gentle simmer and let it cook for 8–10 minutes, allowing it to thicken slightly and for the flavors to meld together.
  5. Add the Finishing Touches: Stir the Kalamata olives, capers, and chopped fresh basil into the simmering sauce. Taste and adjust seasoning with more salt and pepper if needed.
  6. Finish and Serve: Nestle the seared cod fillets back into the skillet, spooning some of the sauce over the top. Let everything simmer gently for another 3–5 minutes, just until the fish is cooked through and flakes easily with a fork. Garnish with a sprinkle of extra fresh basil and serve immediately with fresh lemon wedges on the side for squeezing.

🍴 Perfect Pairings & Serving Suggestions

This versatile dish pairs beautifully with a variety of sides. Here are a few ideas to create a complete and satisfying meal:

  • Spoon the cod and sauce over a bed of fluffy couscous, creamy orzo, or long-grain rice to soak up every last drop of the savory liquid.
  • Pair it with a side of simple roasted vegetables like asparagus, bell peppers, or broccoli for added nutrition and color. A fresh Greek salad also makes a wonderful, crisp accompaniment.
  • For a delicious low-carb option, serve the Mediterranean cod with zucchini noodles (zoodles) or cauliflower rice.

Frequently Asked Questions

1. Can I use a different type of fish for this recipe?

Absolutely! While cod is an excellent choice for its mild flavor and flaky texture, this recipe works well with other firm white fish. Try it with halibut, haddock, snapper, or even sea bass. Adjust the cooking time based on the thickness of your fillets.

2. What can I substitute for the white wine?

If you prefer to cook without alcohol, simply substitute the white wine with an equal amount of vegetable or chicken broth. A squeeze of fresh lemon juice added with the broth can help mimic the acidity that wine provides.

3. Is this recipe healthy?

Yes, this is a very healthy meal. Cod is a lean source of protein and omega-3 fatty acids. The sauce is packed with nutrients from tomatoes and the dish uses heart-healthy olive oil, aligning perfectly with the principles of the Mediterranean diet.

4. Can I make this dish ahead of time?

While fish is always best served fresh, you can prepare the tomato basil sauce ahead of time. Store it in an airtight container in the refrigerator for up to 3 days. When you’re ready to eat, simply reheat the sauce in a skillet, then pan-sear the cod and finish it in the sauce as directed.

5. How should I store and reheat leftovers?

Store any leftover cod and sauce in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm it in a skillet over low heat until heated through. Avoid using a microwave, as it can make the fish tough and rubbery.