Pan-Seared Mediterranean Cod in Tomato Basil Sauce

By Muhammad Faizan

Pan-Seared Mediterranean Cod in Tomato Basil Sauce

Ingredients:

  • 4 cod fillets (about 6 oz each)

  • 2 tablespoons olive oil

  • 1 small onion, finely chopped

  • 3 cloves garlic, minced

  • 1 ½ cups cherry tomatoes (halved)

  • ½ cup canned crushed tomatoes

  • ¼ cup vegetable or chicken broth

  • 1 teaspoon dried oregano

  • ½ teaspoon red chili flakes (optional for spice)

  • Salt and pepper, to taste

  • ¼ cup fresh basil leaves, chopped (plus extra for garnish)

  • 1 tablespoon lemon juice

  • 1 teaspoon balsamic vinegar (optional for depth of flavor)

Instructions:

Step 1 – Prepare the Cod:

  1. Pat cod fillets dry with paper towels.

  2. Season both sides with salt, pepper, and a pinch of oregano.

  3. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.

  4. Sear cod for 3–4 minutes per side, until golden and lightly crispy.

  5. Remove and set aside on a plate.

Step 2 – Make the Tomato Basil Sauce:

  1. In the same pan, add the remaining olive oil and sauté onion until translucent (about 2 minutes).

  2. Add garlic and cook until fragrant (30 seconds).

  3. Stir in cherry tomatoes, crushed tomatoes, chili flakes, and broth.

  4. Let simmer for 6–8 minutes, until tomatoes soften and sauce thickens slightly.

  5. Stir in basil, lemon juice, and balsamic vinegar (if using).

Step 3 – Combine and Finish:

  1. Return the cod fillets to the pan.

  2. Spoon sauce over the fish and let simmer for 3–5 minutes, until the fish flakes easily with a fork.

  3. Garnish with fresh basil and serve immediately.

 Servings:

Serves 4 people

Nutritional Information (Per Serving):

  • Calories: ~280 kcal

  • Protein: 34g

  • Fat: 11g

  • Carbohydrates: 10g

  • Fiber: 2g

  • Sugars: 6g

  • Sodium: ~400mg

(Values may vary depending on ingredients used.)

 Notes & Tips:

  • Fish Substitute: You can use halibut, haddock, or tilapia instead of cod.

  • Extra Flavor: Add olives or capers for a more Mediterranean touch.

  • Serving Ideas: Serve with rice, couscous, quinoa, or crusty bread.

  • Cooking Tip: Don’t overcook the cod — it should flake easily but stay moist inside.

  • For a Creamy Twist: Add a splash of coconut milk or cream before simmering.

 Health Benefits:

  • High Protein: Excellent source of lean protein to support muscle health.

  • Heart Healthy: Olive oil and fish provide omega-3 fatty acids beneficial for cardiovascular function.

  • Antioxidant Rich: Tomatoes and basil provide vitamins A, C, and K along with anti-inflammatory properties.

  • Low Calorie: A light and nutritious meal ideal for weight-conscious diets.

Q&A Section

Q1: Can I use frozen cod?
Yes, thaw it completely and pat dry before searing to ensure a crispy crust.

Q2: How do I prevent the fish from sticking to the pan?
Make sure your pan is hot before adding the fish, and don’t move it for the first 2–3 minutes.

Q3: Can I make this sauce ahead of time?
Absolutely! The tomato basil sauce can be made a day ahead and refrigerated. Reheat gently before adding the fish.

Q4: Is this dish keto-friendly?
Yes — it’s low in carbs and fits well within keto or low-carb meal plans.

Q5: Can I make it spicy?
Add more chili flakes or a pinch of cayenne pepper for a spicy kick.

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