Pan-Seared Mediterranean Cod in Tomato Basil Sauce (Page 1 ) | May 15, 2025

Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe 🍽️🍅🐟

This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a light, healthy, and flavorful dish that’s perfect for a quick dinner or special occasion. The tender cod fillets are pan-seared to perfection and paired with a rich and tangy tomato basil sauce, making it a delightful meal packed with Mediterranean flavors.

Ingredients:
4 cod fillets

2 tablespoons olive oil

1 onion, finely chopped

3 cloves garlic, minced

2 cups cherry tomatoes, halved

1 can (14.5 oz) diced tomatoes

1 teaspoon dried oregano

Salt and pepper to taste

1/4 cup fresh basil, chopped (for garnish)

Instructions:
Step 1: Prepare the Cod
Season the cod fillets with salt and pepper on both sides.

Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.

Once the oil is hot, add the cod fillets to the skillet. Sear the fish for 3-4 minutes per side, or until golden brown and cooked through (the fish should easily flake with a fork). Remove the fillets from the skillet and set them aside.

Step 2: Make the Tomato Basil Sauce
In the same skillet, reduce the heat to medium and add the chopped onion. Cook for about 3-4 minutes, or until softened and translucent.

Add the minced garlic and sauté for another minute, until fragrant.

Add the halved cherry tomatoes and cook for 2-3 minutes, until they start to soften and release their juices.

Stir in the diced tomatoes and dried oregano. Bring the mixture to a simmer and cook for another 5-7 minutes, until the sauce thickens slightly.

Season the sauce with salt and pepper to taste.

Step 3: Combine the Cod and Sauce
Gently return the seared cod fillets to the skillet with the tomato basil sauce. Spoon some of the sauce over the fish, and let it simmer for another 2-3 minutes, allowing the cod to absorb the flavors.

Garnish the dish with freshly chopped basil for added freshness and flavor.

Step 4: Serve
Serve the pan-seared cod fillets with the tomato basil sauce over a bed of rice, quinoa, or with some crusty bread to soak up the sauce.

Tips for the Best Pan-Seared Mediterranean Cod:
Fish Alternatives: While cod works wonderfully in this dish, you can also use other white fish like haddock, tilapia, or snapper.

Tomato Variations: For a richer sauce, you can add a tablespoon of tomato paste when sautéing the onions and garlic.

Add Some Heat: If you like a bit of spice, you can add red pepper flakes to the sauce.
Why You’ll Love This Recipe:
This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a light yet hearty meal that combines the delicate flavor of cod with the robust, tangy tomato basil sauce. It’s simple to make, healthy, and packed with Mediterranean flavors that make it an ideal dish for any occasion.

Serving Suggestions:
Pair this dish with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio, to complement the bright, fresh flavors. A simple side salad or sautéed spinach would complete the meal.

Enjoy your Pan-Seared Mediterranean Cod in Tomato Basil Sauce—a flavorful and healthy seafood dish that’s easy to prepare and delicious to eat! 🐟🍅🌿

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