Go Back
+ servings
Pan-Seared Cod

Savor Pan-Seared Cod with Luscious Tomato Basil Sauce

Enjoy Pan-Seared Cod with a vibrant tomato basil sauce, perfect for busy weeknights.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 15 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 220

Ingredients
  

For the Sauce
  • 2 tablespoons Olive Oil Substitute with avocado oil for a lighter option.
  • 1/2 teaspoon Crushed Red Pepper Flakes Adjust quantity based on spice preference.
  • 3 cloves Garlic, minced Fresh garlic is essential for the best flavor.
  • 1 pint Cherry Tomatoes, halved Can substitute with diced canned tomatoes if fresh are not available.
  • 1/4 cup Dry White Wine Use vegetable broth mixed with more lemon juice for a non-alcoholic version.
  • 1/2 cup Fresh Basil, chopped Dried basil can be used, but fresh is recommended for best flavor.
  • 2 tablespoons Fresh Lemon Juice Feel free to add more according to taste.
  • 1/2 teaspoon Lemon Zest Ensure zest is finely grated.
  • 1/2 teaspoon Salt Adjusted to taste; kosher salt is preferred for balance.
  • 1 teaspoon Granulated Sugar Optional to omit if preferred.
  • 1/4 teaspoon Black Pepper Adjusted to taste; fresh ground is best for flavor.
For the Cod
  • 1.5 pounds Cod, cut into fillets Substitute with tilapia or haddock if desired.
  • Additional Salt and Pepper For seasoning the cod before cooking.

Equipment

  • sauté pan
  • large nonstick skillet
  • spatula

Method
 

Step-by-Step Instructions
  1. In a sauté pan, heat 2 tablespoons of olive oil over medium heat until shimmering. Add 1/2 teaspoon of crushed red pepper flakes and 3 large cloves of minced garlic; sauté for about 1 minute until fragrant. Next, introduce 1 pint of halved cherry tomatoes to the pan, cooking for 8 to 12 minutes until they are soft, blistered, and beginning to burst.
  2. Stir in 1/4 cup of dry white wine and bring the mixture to a gentle simmer, allowing the flavors to meld together. After a few moments, add 1/2 cup of chopped fresh basil, 2 tablespoons of fresh lemon juice, and 1/2 teaspoon of salt along with a teaspoon of granulated sugar and 1/4 teaspoon of black pepper. Continue cooking for an additional 2 minutes, then taste and adjust seasoning as needed. Set the sauce aside.
  3. In a large nonstick skillet, heat another 2 tablespoons of olive oil over medium heat. Pat the 1.5 pounds of cod fillets dry with paper towels, then season both sides generously with salt and pepper. Carefully place the cod fillets into the hot skillet, ensuring not to overcrowd the pan for a perfect sear.
  4. Cook the cod for about 3 minutes on one side, or until it develops a beautiful golden brown crust. Flip the fillets gently using a spatula, and continue to cook for an additional 3 to 4 minutes, taking care not to overcook. The cod is done when it easily flakes apart with a fork but remains moist inside.
  5. Once the cod is perfectly cooked, pour the prepared white wine tomato basil sauce over the fillets in the skillet. Let it warm together for about 1-2 minutes, allowing the flavors to infuse into the flaky fish. Be sure to coat each piece well with the luscious sauce before serving.
  6. Transfer the pan-seared cod fillets with sauce onto plates or a serving dish. Garnish with additional fresh basil if desired. Pair this delightful dish with pasta, rice, or roasted vegetables for a complete meal. Savor the comforting flavors of Pan-Seared Cod with White Wine Tomato Basil Sauce!

Nutrition

Serving: 1filletCalories: 220kcalCarbohydrates: 6gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 280mgPotassium: 700mgFiber: 1gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 50mgIron: 1.5mg

Notes

Ensure to pat the cod dry before cooking to achieve the best texture. Always adjust seasoning to personal taste.

Tried this recipe?

Let us know how it was!