Here’s a detailed recipe for your Pan-Seared Mediterranean Cod in Tomato Basil Sauce — elegant, healthy, and full of fresh coastal flavor. 🐟🍅🌿
🐟 Pan-Seared Mediterranean Cod in Tomato Basil Sauce 🍋🌿
Introduction
This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a light yet hearty seafood dish that’s bursting with the vibrant flavors of the Mediterranean. Tender, flaky cod is pan-seared to perfection and then simmered in a fragrant tomato-basil sauce infused with olive oil, garlic, and herbs. It’s a wholesome, protein-rich meal that comes together in less than 30 minutes — perfect for weeknight dinners or an elegant date-night meal.
Ingredients (Serves 2–3)
For the Cod:
- 2–3 cod fillets (about 5–6 oz each)
- 1 tablespoon olive oil
- Salt and black pepper to taste
- ½ teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon lemon zest
For the Tomato Basil Sauce:
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 1 small onion, finely chopped
- 1 ½ cups crushed or diced tomatoes (fresh or canned)
- 1 tablespoon tomato paste
- ½ teaspoon dried oregano
- ½ teaspoon red pepper flakes (optional, for a kick)
- Salt and pepper to taste
- ¼ cup fresh basil leaves, chopped
- 1 tablespoon lemon juice
For Garnish:
- Fresh basil or parsley
- Lemon wedges
Instructions
- Prepare the Cod:
Pat cod fillets dry with a paper towel. Season both sides with salt, pepper, paprika, garlic powder, and lemon zest. - Pan-Sear the Cod:
Heat olive oil in a large skillet over medium-high heat. Add cod fillets and sear for 3–4 minutes per side, until golden and slightly crisp. Remove from pan and set aside. - Make the Tomato Basil Sauce:
In the same skillet, add more olive oil if needed. Sauté garlic and onion until soft and fragrant. Stir in tomato paste and cook for 1 minute to deepen the flavor. Add crushed tomatoes, oregano, red pepper flakes, salt, and pepper. Simmer for 5–7 minutes, stirring occasionally, until the sauce thickens slightly. - Combine and Simmer:
Return the cod fillets to the pan. Spoon sauce over the top and simmer gently for 3–5 minutes, allowing the fish to absorb the Mediterranean flavors. Add lemon juice and fresh basil. - Serve:
Transfer cod to plates and top with extra sauce. Garnish with fresh basil or parsley and serve with lemon wedges.
Serving Suggestions
- Serve over a bed of couscous, quinoa, or zucchini noodles.
- Pair with a crisp Greek salad or roasted vegetables for a balanced meal.
- Add a drizzle of extra-virgin olive oil before serving for extra richness.
Chef’s Tip
For extra depth of flavor, deglaze the pan with a splash of white wine before adding the tomatoes — it elevates the sauce beautifully.
