Description
Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a flavorful and healthy dish that features tender cod fillets cooked in a savory tomato basil sauce with aromatic herbs and spices. This easy-to-make recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients
Scale
Main Ingredients:
- 1 tablespoon olive oil
- 4 cod fillets (about 6 ounces each)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
Tomato Basil Sauce:
- 3 cloves garlic, minced
- 1 can (14.5 ounces) diced tomatoes
- 1/4 cup dry white wine (optional)
- 1/2 cup low-sodium chicken broth
- 1 teaspoon dried oregano
- 1/2 teaspoon crushed red pepper flakes (optional)
- 1/4 cup chopped fresh basil
- 2 tablespoons capers, rinsed
- Lemon wedges for serving
Instructions
- Season the Cod: Pat the cod fillets dry with paper towels and season both sides with salt, pepper, and paprika.
- Sear the Cod: Heat olive oil in a large skillet over medium-high heat. Add the cod fillets and sear for 2–3 minutes per side until golden brown; remove from the skillet and set aside.
- Prepare the Sauce: In the same skillet, add the minced garlic and cook for 30 seconds until fragrant. Stir in the diced tomatoes, white wine (if using), chicken broth, oregano, and crushed red pepper flakes. Bring to a simmer and cook for 5–7 minutes to slightly reduce the sauce.
- Finish Cooking: Return the cod fillets to the skillet, spooning the sauce over the top. Cover and simmer for 3–4 minutes until the fish flakes easily with a fork.
- Serve: Remove from heat, stir in fresh basil and capers, and serve immediately with lemon wedges.
Notes
- This dish pairs well with crusty bread, rice, or orzo to soak up the sauce.
- For a richer flavor, substitute the chicken broth with seafood stock.
- You can also make this with halibut or tilapia if cod is not available.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cod fillet with sauce
- Calories: 240
- Sugar: 4 g
- Sodium: 720 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 2 g
- Protein: 33 g
- Cholesterol: 60 mg
