Pan-Seared Mediterranean Cod in Tomato Basil Sauce

This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a light, flavorful, and nutrient-packed dish perfect for a healthy weeknight dinner. The mild, flaky cod is seared to golden perfection, then simmered in a rich, garlicky tomato basil sauce. With a balance of tangy tomatoes, fresh herbs, and aromatic spices, this dish brings a taste of the Mediterranean straight to your table.

Servings: 4

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

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Ingredients

For the Cod:

• 4 cod fillets (about 6 oz each)
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon paprika
• 1 tablespoon olive oil
• 1 tablespoon butter

For the Tomato Basil Sauce:

• 1 tablespoon olive oil
• 3 cloves garlic, minced
• ½ teaspoon red pepper flakes (optional, for heat)
• 1 (14 oz) can crushed tomatoes
• 1 cup cherry tomatoes, halved
• 1 teaspoon dried oregano
• ½ teaspoon dried thyme
• ½ teaspoon salt
• ½ teaspoon black pepper
• ¼ cup chopped fresh basil (or 1 teaspoon dried)
• 1 teaspoon capers (optional, for extra brininess)
• ½ cup white wine or vegetable broth
• 1 tablespoon lemon juice

For Garnish:

• 2 tablespoons chopped fresh parsley
• Extra fresh basil leaves
• Lemon wedges

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Instructions

Step 1: Season and Sear the Cod

1. Pat the cod fillets dry and season both sides with salt, pepper, and paprika.
2. Heat olive oil and butter in a large skillet over medium-high heat.
3. Add the cod fillets and sear for 3-4 minutes per side, until golden brown and just cooked through. Remove from the pan and set aside.

Step 2: Make the Tomato Basil Sauce

1. In the same pan, add olive oil, garlic, and red pepper flakes. Sauté for 30 seconds until fragrant.
2. Stir in cherry tomatoes, crushed tomatoes, oregano, thyme, salt, and black pepper.
3. Pour in the white wine or vegetable broth, and simmer for 5-7 minutes until slightly thickened.
4. Stir in capers, lemon juice, and fresh basil, then let simmer for another 2 minutes.

Step 3: Combine and Serve

1. Return the seared cod to the skillet, spooning the sauce over the top.
2. Simmer for 2-3 minutes until the fish is heated through.
3. Garnish with fresh parsley and basil, and serve with lemon wedges on the side.

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Serving Suggestions

• Serve over steamed rice, quinoa, or couscous for a filling meal.
• Pair with a side of roasted vegetables or a fresh Mediterranean salad.
• Enjoy with crusty bread to soak up the delicious sauce.

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Tips for Success

✔ Use fresh cod – If using frozen cod, thaw and pat dry before cooking.
✔ Don’t overcook – Cod is delicate and cooks quickly; remove it once opaque and flaky.
✔ Deglaze the pan – The white wine/broth lifts flavor-packed bits from the pan.
✔ Enhance the sauce – Add olives, sun-dried tomatoes, or feta cheese for extra depth.
✔ Substitutions – Swap cod for halibut, sea bass, or tilapia.

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Nutritional Information (Per Serving)

(Approximate values, without rice or bread)

• Calories: 280
• Protein: 35g
• Carbs: 10g
• Fiber: 2g
• Fat: 10g
• Sodium: 450mg

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Health Benefits

✅ High in Protein – Supports muscle health and keeps you full.
✅ Rich in Omega-3s – Cod is great for heart and brain health.
✅ Packed with Antioxidants – Tomatoes and herbs help fight inflammation.
✅ Low in Calories & Carbs – Ideal for weight management and low-carb diets.
✅ Supports Digestive Health – Garlic and tomatoes promote gut health.

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Frequently Asked Questions (Q&A)

Q: Can I use a different fish?
A: Yes! This recipe works well with halibut, snapper, haddock, or sea bass.

Q: How do I store leftovers?
A: Store in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop.

Q: Can I make this dairy-free?
A: Yes! Just omit the butter or replace it with extra olive oil.

Q: What can I use instead of wine?
A: Use vegetable broth, chicken broth, or a splash of lemon juice for acidity.

Q: Can I meal prep this?
A: Yes! Make the tomato basil sauce ahead of time, and cook the cod fresh when ready to serve.

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This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is simple yet incredibly flavorful—perfect for a quick and healthy meal that feels gourmet! Enjoy it with your favorite sides for a delicious and satisfying Mediterranean-inspired dinner.