The Perfect Mediterranean Cod Recipe with Tomato Basil Magic

Seafood enthusiasts adore this vibrant mediterranean cod in tomato basil sauce that bursts with coastal flavors.

Fresh cod fillets sizzle with robust Mediterranean herbs and spices.

The delicate fish absorbs the rich, tangy tomato sauce, creating a harmonious blend of textures and tastes.

Bright basil leaves add a fragrant touch to this elegant dish.

Elegant yet simple, this recipe brings restaurant-quality cooking directly to your kitchen.

Each bite promises a delightful journey through Mediterranean coastal cuisine.

You’ll savor every morsel of this succulent, sauce-drenched cod that transforms an ordinary dinner into a gourmet experience.

Why Pan-Seared Mediterranean Cod with Tomato Basil Shines

• Whip Up Quick Weeknight Wonder: Dive into a Mediterranean-inspired dish that comes together faster than ordering takeout, perfect for busy home cooks craving restaurant-quality meals without the hassle.
• Boost Nutrition with Minimal Effort: Packed with lean protein from cod and vibrant vegetables, this recipe delivers a healthy meal that doesn't compromise on flavor or require complex cooking techniques.
• Create Gourmet Experience at Home: Impress dinner guests or elevate your family meal with professional-looking results that taste like they were prepared by a skilled chef, yet simple enough for home cooking.
• Versatile Dish for Various Diets: Naturally gluten-free and adaptable for different preferences, this cod recipe suits health-conscious eaters, seafood lovers, and those seeking light yet satisfying meals.

Ingredients for Mediterranean Cod with Tomato Basil

• Cod: A delicate white fish that serves as the protein centerpiece of this Mediterranean-inspired dish.
• Cherry Tomatoes: Sweet and vibrant tomatoes that create the base of the rich, flavorful sauce.
• Basil: A fragrant herb that adds a fresh, aromatic touch to the tomato sauce.

• Olive Oil, Vegetable Broth: Key liquids that provide depth and moisture to the sauce.
• Red Pepper Flakes, Garlic: Spicy and aromatic components that build a complex flavor profile.
• Lemon Juice, Lemon Zest: Bright citrus elements that enhance the overall freshness of the dish.

• Salt, Black Pepper, Sugar: Essential seasonings that balance and elevate the flavors of the cod and sauce.

How to Cook Pan-Seared Cod with Tomato Basil Sauce

Step 1: Craft Vibrant Tomato Basil Sauce

Begin by warming olive oil in a spacious sauté pan over medium heat.

Sprinkle in red pepper flakes and freshly minced garlic, stirring until fragrant.

Gently add whole cherry tomatoes and allow them to cook until they start to soften and blister beautifully, which typically takes around 9-12 minutes.

Step 2: Enhance Sauce Flavor

Pour in vegetable broth and a splash of lemon juice.

Let the mixture simmer softly.

Then introduce a handful of chopped fresh basil, additional lemon juice, bright lemon zest, a pinch of salt, a touch of sugar, and ground black pepper.

Allow these ingredients to meld together for about 2 minutes, then set the sauce aside.

Step 3: Perfectly Sear Cod

Heat olive oil in a separate pan over medium heat.

Season the cod with salt and pepper.

Carefully place the fish in the pan and cook until a gorgeous golden-brown color develops, which usually takes approximately 3 minutes on each side.

Step 4: Combine and Serve

Generously spoon the aromatic tomato basil sauce over the seared cod.

Warm the dish for an additional minute to ensure everything is heated through.

Plate and serve immediately, ready to delight your taste buds with Mediterranean flavors.

Pro Tips for Mediterranean Cod

• Select ripe, vibrant cherry tomatoes for a more intense, sweet flavor in the sauce.
• Adjust red pepper flakes based on your spice tolerance, adding more or less to suit your preference.
• Ensure the pan is hot before adding cod to achieve a golden-brown crust without overcooking the fish.
• Use fresh lemon juice and zest to enhance the sauce's brightness and complement the delicate cod flavor.
• Taste the sauce before serving and adjust salt, sugar, and black pepper to create a harmonious flavor profile.

Variations for Pan-Seared Cod

• Mediterranean Herb Swap: Replace basil with oregano or thyme for a different herbal profile, maintaining the classic Mediterranean essence while offering a subtle flavor variation.
• Protein Alternative: Substitute cod with halibut, sea bass, or salmon for a different seafood experience that complements the vibrant tomato basil sauce.
• Low-Carb Mediterranean Style: Skip the sugar and use cauliflower as a base instead of traditional serving options, creating a lighter, keto-friendly version of the dish that preserves the original recipe's zesty character.
• Vegetarian Mediterranean Transformation: Replace cod with firm tofu or grilled eggplant slices, keeping the rich tomato basil sauce intact for a plant-based adaptation that retains the recipe's bright Mediterranean flavors.

Serving Suggestions for Mediterranean Cod

• Coastal Mediterranean Plating: Arrange the golden-brown cod on a rustic ceramic plate, generously spooning the vibrant tomato basil sauce around and over the fish for a restaurant-style presentation.
• Fresh Herb Garnish: Sprinkle chopped fresh basil leaves and lemon zest on top of the cod just before serving to enhance visual appeal and add a bright, aromatic touch to the dish.
• Complementary Side Suggestions: Serve alongside warm crusty bread, herbed quinoa, or a light Mediterranean salad to soak up the delicious tomato sauce and create a complete, balanced meal that celebrates Mediterranean flavors.
• Wine Pairing Perfection: Complement the delicate cod and zesty sauce with a crisp white wine like Pinot Grigio or Sauvignon Blanc, which will highlight the dish's fresh, citrusy undertones.

How to Store Cod with Tomato Basil Sauce

• Store leftover cod in an airtight container within 2 hours of cooking. Keep the fish and sauce separately to prevent sogginess. Consume within 2-3 days for best quality and taste.
• Place cod and sauce in separate freezer-safe containers. Label with date and contents. Freeze up to 2 months. Thaw overnight in refrigerator before reheating.
• Transfer cod and sauce to microwave-safe dish. Cover with damp paper towel to retain moisture. Heat on 50% power for 1-2 minutes, checking temperature to avoid overcooking.
• Gently warm sauce in a pan over low heat. Add cod during last minute of heating to prevent drying out. Stir carefully to maintain fish's delicate texture.

FAQs

• What type of cod works best for this recipe?

Fresh cod fillets are ideal, preferably wild-caught Atlantic or Pacific cod with firm, white flesh that holds its shape during cooking.

• Can I substitute the cod with another fish?

Yes, you can use halibut, sea bass, or haddock as they have similar texture and mild flavor profiles that work well with the Mediterranean sauce.

• How do I know when the cod is perfectly cooked?

The cod is done when it turns opaque, flakes easily with a fork, and reaches an internal temperature of 145°F. Avoid overcooking to prevent dryness.

• Is this recipe considered healthy?

Absolutely! Cod is low in calories, high in protein, rich in omega-3 fatty acids, and the tomato basil sauce provides antioxidants and vitamins.

Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.5 from 15 reviews

• Total Time: 30 minutes
• Yield: 4 1x

Print Recipe

Pin Recipe

Description

Mediterranean magic unfolds with pan-seared cod swimming in rich tomato basil sauce. Delicate fish meets bold Mediterranean flavors, creating a simple yet elegant dinner that transports you to coastal culinary bliss.

---

Ingredients

Scale 1x2x3x

Protein:

• 1.5 pounds (680 grams) fresh cod
• 1 teaspoon salt
• 1/4 teaspoon fresh ground black pepper

Fresh Vegetables and Herbs:

• 1 pint (473 milliliters) cherry tomatoes
• 3 large cloves garlic
• 1/2 cup fresh basil
• 1/2 teaspoon fresh lemon zest

Liquid and Seasonings:

• 2 tablespoons olive oil
• 1/4 cup vegetable broth
• 3 tablespoons fresh lemon juice
• 1/4 teaspoon crushed red pepper flakes
• 1 teaspoon granulated sugar

Cook Mode Prevent your screen from going dark

---

Instructions

1. Create a vibrant tomato basil sauce by warming olive oil in a large pan over medium heat. Infuse with red pepper flakes and minced garlic, releasing their aromatic essence for approximately 60 seconds.
2. Introduce cherry tomatoes to the pan, allowing them to soften and develop a delicate blistered exterior over 9-12 minutes, stirring occasionally to prevent burning.
3. Incorporate vegetable broth and a splash of lemon juice, letting the mixture simmer gently. Enhance the sauce with fragrant basil, remaining lemon juice, citrus zest, seasoning, and a hint of sugar. Simmer for an additional 2 minutes, then remove from heat.
4. Prepare the cod by heating olive oil in a separate skillet over medium-high temperature. Season the fish with salt and pepper, ensuring even coverage.
5. Sear the cod for roughly 3 minutes on each side, achieving a golden-brown crust and ensuring the fish is cooked through but remains tender and flaky.
6. Gently ladle the prepared tomato basil sauce over the seared cod, warming the dish for one minute to meld the flavors together.
7. Transfer to serving plates, garnishing with additional fresh basil leaves if desired, and serve immediately while piping hot.

Notes

• Swap cod with other mild white fish like halibut or tilapia for variety and dietary preferences.
• Use gluten-free vegetable broth to make the recipe celiac-friendly without compromising flavor.
• Pat cod fillets completely dry before searing to achieve a crispy, golden-brown exterior that seals in moisture.
• Adjust red pepper flakes quantity based on personal spice tolerance, ensuring a balanced heat level for all palates.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Lunch, Dinner
• Method: Sautéing
• Cuisine: Mediterranean

Nutrition

• Serving Size: 4
• Calories: 235 kcal
• Sugar: 4 g
• Sodium: 370 mg
• Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Trans Fat: 0 g
• Carbohydrates: 6 g
• Fiber: 2 g
• Protein: 30 g
• Cholesterol: 70 mg