Of course! This is a beautiful, healthy, and incredibly flavorful dish that feels elegant but is surprisingly simple to make. The light, flaky cod pairs perfectly with the bright, aromatic tomato basil sauce.
Here’s a detailed recipe for Pan-Seared Mediterranean Cod in Tomato Basil Sauce.
—
Pan-Seared Mediterranean Cod in Tomato Basil Sauce
This recipe uses a two-step process: searing the fish for a perfect crust, then creating a quick pan sauce that the fish finishes cooking in.
Ingredients:
For the Cod:
· 4 (6 oz) cod fillets, about 1-inch thick (or other white fish like halibut or haddock)
· 1 ½ tbsp olive oil
· Salt and freshly ground black pepper
· 1 tsp paprika (sweet or smoked)
· ½ tsp garlic powder (optional)
For the Tomato Basil Sauce:
· 1 tbsp olive oil
· 3-4 garlic cloves, minced
· 1 small yellow onion, finely diced (about ½ cup)
· 1 (14.5 oz) can diced tomatoes, with their juices (or 2 cups fresh, chopped)
· ¼ cup dry white wine (like Sauvignon Blanc or Pinot Grigio) or chicken broth
· 2 tbsp tomato paste
· 1 tsp dried oregano
· ¼ tsp red pepper flakes (optional, for a little heat)
· Salt and pepper to taste
· ¼ cup fresh basil leaves, chopped (plus more for garnish)
· 1 tbsp fresh parsley, chopped
· 2 tbsp capers, drained (optional, but highly recommended for a briny kick)
· Lemon wedges, for serving
—
Instructions:
1. Prep the Cod:
· Pat the cod fillets extremely dry with paper towels. This is crucial for getting a golden sear instead of steaming.
· Season both sides generously with salt, pepper, paprika, and garlic powder (if using). Let them sit at room temperature for 10-15 minutes.
2. Make the Sauce:
· While the fish rests, start the sauce. In a large skillet (that has a lid), heat 1 tbsp of olive oil over medium heat.
· Add the diced onion and cook until softened, about 4-5 minutes. Add the minced garlic and cook for another 30 seconds until fragrant.
· Stir in the tomato paste and cook for 1 minute to deepen its flavor.
· Pour in the white wine (or broth) to deglaze the pan, scraping up any browned bits. Let it simmer for 1-2 minutes until slightly reduced.
· Add the canned diced tomatoes with their juices, dried oregano, and red pepper flakes. Bring to a simmer, then reduce the heat to low and let it cook for 5-7 minutes to allow the flavors to meld. Season with salt and pepper to taste.
· Stir in half of the fresh basil and parsley. Remove the skillet from the heat for a moment.
3. Sear the Cod:
· In a separate large non-stick or cast-iron skillet, heat the remaining 1 ½ tbsp of olive oil over medium-high heat until it shimmers.
· Carefully place the cod fillets in the hot skillet. Do not move them. Sear for 2-3 minutes, until a golden-brown crust forms on the bottom.
4. Combine and Finish:
· Gently nestle the seared cod fillets, seared-side-up, into the tomato sauce in the first skillet.
· Spoon some of the sauce over the top of the fish. Cover the skillet with a lid and let the cod finish cooking in the sauce over low heat for 5-7 minutes. The fish is done when it flakes easily with a fork and is opaque throughout. Avoid overcooking.
5. Serve:
· Gently lift the cod fillets out and place them in shallow bowls.
· Spoon the warm tomato basil sauce over and around the fish.
· Garnish with the remaining fresh basil, parsley, capers (if using), and a generous squeeze of fresh lemon juice. A drizzle of good extra virgin olive oil is also wonderful.
—
Chef’s Notes & Tips for Success:
· The Perfect Sear: Ensure your fish is very dry and your pan is properly hot before adding the fillets. This creates a beautiful crust that prevents sticking.
· Don’t Overcook the Fish: Cod cooks quickly and can become tough and rubbery if overcooked. It will continue to cook slightly from residual heat after you remove it from the pan. The internal temperature should be between 135-140°F (57-60°C).
· Wine Substitute: If you don’t cook with wine, chicken or vegetable broth works perfectly fine. A splash of lemon juice added at the end can make up for the acidity.
· One-Pan Method (Simpler): You can cook everything in one large skillet. Sear the fish first, then remove it to a plate. Build the sauce in the same skillet, using the fond (browned bits) from the fish for extra flavor. Then return the fish to finish cooking.
· Add-Ins: Feel free to add a handful of pitted Kalamata olives or some chopped artichoke hearts to the sauce when you add the tomatoes.
· Serving Suggestion: This is fantastic served over creamy polenta, angel hair pasta, orzo, or with crusty bread to soak up every bit of the delicious sauce. A simple green salad or roasted asparagus completes the meal.
Enjoy your taste of the Mediterranean