Pan-Seared Mediterranean Cod | Easy Tomato Basil Sauce Recipe

If you are looking for a healthy and delicious seafood dish, Pan-Seared Mediterranean Cod in Tomato Basil Sauce is the perfect choice. This dish brings together the delicate, flaky texture of cod with the rich flavors of a tomato basil sauce infused with Mediterranean spices.

This recipe is not only packed with flavor but also easy to prepare, making it an excellent option for weeknight dinners or special occasions. In this article, we will cover everything you need to know about making the perfect pan-seared Mediterranean cod, including step-by-step instructions, tips, variations, and health benefits.

Why Choose Cod?

Cod is a popular white fish known for its mild flavor and firm texture. It is a fantastic source of lean protein, omega-3 fatty acids, and essential vitamins like B12 and D. The lightness of cod allows it to absorb the Mediterranean flavors beautifully, making it an ideal choice for this dish.

Health Benefits of Cod

• Rich in Omega-3 Fatty Acids: Supports heart health and reduces inflammation.
• High in Protein: Helps build muscle and keep you full longer.
• Low in Calories: A great option for those watching their weight.
• Contains Essential Nutrients: Includes vitamins B6, B12, and phosphorus, crucial for overall health.

Ingredients for Pan-Seared Mediterranean Cod in Tomato Basil Sauce

To make this dish, you will need the following ingredients:

For the Cod:

• 4 cod fillets (fresh or frozen, thawed)
• 2 tablespoons olive oil
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• Juice of 1 lemon

For the Tomato Basil Sauce:

• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 1 small onion, finely chopped
• 1 can (14 oz) diced tomatoes
• 1/2 cup cherry tomatoes, halved
• 1 teaspoon dried basil (or 1/4 cup fresh basil, chopped)
• 1/2 teaspoon red pepper flakes (optional for heat)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon sugar (to balance acidity)
• 1/2 cup vegetable or fish broth
• 1/4 cup black olives (optional, for extra Mediterranean flavor)

Step-by-Step Instructions

1. Preparing the Cod

1. Pat the cod fillets dry with a paper towel to remove excess moisture.
2. Season both sides of the fillets with salt, black pepper, smoked paprika, garlic powder, and oregano.
3. Drizzle with lemon juice and let them rest for 10 minutes to absorb the flavors.

2. Pan-Searing the Cod

1. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
2. Add the cod fillets and cook for about 3-4 minutes per side, until golden brown and slightly crispy.
3. Remove from the pan and set aside on a plate.

3. Making the Tomato Basil Sauce

1. In the same pan, add 2 more tablespoons of olive oil.
2. Sauté the minced garlic and chopped onion until fragrant and soft (about 2 minutes).
3. Add diced tomatoes, cherry tomatoes, salt, black pepper, red pepper flakes, and sugar.
4. Stir in the vegetable or fish broth and let the sauce simmer for 10 minutes, allowing the flavors to blend.
5. Toss in the black olives and fresh basil, stirring well.

4. Combining the Cod with the Sauce

1. Gently place the pan-seared cod fillets back into the skillet with the sauce.
2. Spoon the sauce over the fillets and let them cook for an additional 3-4 minutes.
3. Remove from heat and garnish with extra fresh basil.

Serving Suggestions

This Pan-Seared Mediterranean Cod in Tomato Basil Sauce pairs wonderfully with:

• Steamed rice or quinoa for a wholesome meal.
• Crusty bread to soak up the flavorful sauce.
• Roasted vegetables such as zucchini, bell peppers, or asparagus.
• A fresh green salad with feta cheese and olives for a Mediterranean touch.

Tips for the Best Mediterranean Cod

• Use fresh cod: If possible, opt for fresh cod fillets for the best texture and flavor.
• Don’t overcook: Cod cooks quickly, so keep an eye on it to avoid drying it out.
• Adjust spice levels: If you prefer a spicier dish, add extra red pepper flakes.
• Add a splash of white wine: For more depth of flavor, deglaze the pan with white wine before adding the tomatoes.

Variations of This Recipe

• Lemon Butter Cod: Swap the tomato basil sauce for a lemon butter sauce with capers.
• Spicy Mediterranean Cod: Increase the red pepper flakes and add chopped jalapeños.
• Creamy Tomato Basil Cod: Stir in 1/4 cup of heavy cream for a richer sauce.
• Vegan Alternative: Substitute cod with firm tofu or chickpeas for a plant-based version.

Frequently Asked Questions (FAQs)

Can I use frozen cod for this recipe?

Yes! If using frozen cod, thaw it completely and pat it dry before seasoning and cooking.

How do I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat to avoid overcooking the fish.

Can I make this dish ahead of time?

You can prepare the tomato basil sauce in advance and store it in the refrigerator for up to 3 days. When ready to serve, reheat the sauce and add freshly seared cod.

What other fish can I use?

This recipe works well with other mild white fish such as halibut, tilapia, or sea bass.

Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a perfect dish for anyone who loves fresh, flavorful, and healthy meals. The combination of flaky cod and rich, herb-infused tomato sauce creates a Mediterranean masterpiece that is easy to prepare and incredibly satisfying.