Here’s a bright and flavorful Pan-Seared Mediterranean Cod in Tomato Basil Sauce — light, fresh, and perfect for a weeknight dinner 🐟🍅🌿
Pan-Seared Mediterranean Cod in Tomato Basil Sauce
Serves: 4
Time: ~30 minutes
Ingredients
- 4 cod fillets (about 6 oz / 170 g each)
- Salt and black pepper, to taste
- ½ tsp paprika
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 can (14–15 oz / 400 g) diced tomatoes (with juices)
- 2 tbsp tomato paste
- ½ tsp dried oregano
- ¼ tsp red pepper flakes (optional)
- ¼ cup fresh basil, chopped
- 1 tbsp fresh lemon juice
- Optional: ¼ cup sliced olives or capers
Instructions
1️⃣ Season the Cod
- Pat cod fillets dry.
- Season both sides with salt, pepper, and paprika.
2️⃣ Sear the Fish
- Heat olive oil in a large skillet over medium-high heat.
- Add cod and cook 3–4 minutes per side until golden and flaky.
- Remove from skillet and set aside.
3️⃣ Make the Tomato Basil Sauce
- In the same skillet, reduce heat to medium.
- Add garlic and sauté 30 seconds until fragrant.
- Stir in diced tomatoes, tomato paste, oregano, and red pepper flakes.
- Simmer 8–10 minutes until slightly thickened.
4️⃣ Finish the Dish
- Stir in fresh basil and lemon juice.
- Return cod to the skillet, spoon sauce over the top.
- Simmer 2–3 minutes until heated through.
5️⃣ Serve
- Serve hot with rice, couscous, crusty bread, or roasted vegetables.
- Garnish with extra basil or a squeeze of lemon.
Tips & Variations
- Add a splash of white wine to the sauce before simmering for extra depth.
- Stir in a spoonful of feta cheese before serving for a salty Mediterranean twist.
- Swap cod for halibut or tilapia if preferred.
If you’d like, I can also give a one-pan baked Mediterranean cod version that cooks entirely in the oven for easy cleanup.
