Looking for a light, fresh, and satisfying seafood dish packed with Mediterranean flavors? This Pan-Seared Mediterranean Cod in Tomato Basil Sauce brings together the tender, flaky goodness of cod with the rich, savory notes of a tomato basil sauce. It’s a simple, healthy, and quick recipe perfect for weeknight dinners or a special occasion.
Combining fresh ingredients like garlic, tomatoes, and basil with juicy cod, this dish offers a burst of flavor with every bite. You won’t believe how effortless it is to make, and it’s a great way to incorporate more seafood into your diet while enjoying Mediterranean-inspired cuisine.
Why You’ll Love This Mediterranean Cod Recipe
Mediterranean cuisine is beloved for its heart-healthy ingredients, fresh flavors, and simplicity. This recipe captures all of these elements, making it a must-try for seafood lovers and health-conscious eaters alike. Here’s why you’ll fall in love with this dish:
- Easy to Make: With just a handful of ingredients and minimal preparation, you’ll have this delicious dish on the table in under 30 minutes.
- Nutrient-Packed: Cod is low in fat, high in protein, and rich in vitamins like B12 and omega-3 fatty acids. Paired with a flavorful tomato sauce, it’s a nutrient-dense meal.
- Versatile: Perfect for lunch, dinner, or a light holiday meal, and pairs well with various sides like roasted vegetables, quinoa, or a simple green salad.
- Fresh, Vibrant Flavors: The Mediterranean-inspired sauce is infused with garlic, basil, and ripe tomatoes, making it perfect for summer or anytime you want a bright, zesty meal.
Ingredients for Pan-Seared Mediterranean Cod in Tomato Basil Sauce
To bring this dish to life, you’ll need fresh and flavorful ingredients that are likely already in your kitchen. Here’s what you’ll need:
- Cod Fillets (4): Fresh or frozen, skinless fillets work best for this recipe.
- Olive Oil (2 tablespoons): For pan-searing the fish and sautéing the sauce ingredients.
- Garlic (3 cloves, minced): Adds a pungent kick to the sauce.
- Shallots (1 small, finely diced): Provides sweetness and depth to the tomato sauce.
- Cherry Tomatoes (2 cups, halved): These add sweetness and texture to the sauce. Use grape or Roma tomatoes if cherry tomatoes aren’t available.
- Tomato Paste (2 tablespoons): For a deeper tomato flavor.
- White Wine (½ cup): Adds a slight acidity and balances the richness of the sauce. You can substitute it with vegetable broth if you prefer.
- Fresh Basil (½ cup, chopped): Provides a fragrant, herby freshness.
- Lemon Juice (2 tablespoons): To brighten up the dish.
- Salt and Black Pepper: Season the cod and sauce to taste.
How to Cook Pan-Seared Mediterranean Cod in Tomato Basil Sauce
This recipe is straightforward, and the results are impressive. Follow these steps to create a memorable meal that will have your guests raving!
Step 1: Prepare the Cod
Start by patting the cod fillets dry with a paper towel. This ensures that you’ll get a nice, crispy sear on the outside. Season the fish on both sides with salt and pepper.
Step 2: Sear the Cod
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Once the oil is hot, carefully add the seasoned cod fillets. Let them cook for about 3-4 minutes on each side, depending on the thickness, until they are golden brown and cooked through. The fish should flake easily with a fork when done. Once seared, remove the cod from the skillet and set it aside.
Step 3: Create the Tomato Basil Sauce
In the same skillet, reduce the heat to medium and add the remaining tablespoon of olive oil. Toss in the minced garlic and diced shallots, sautéing them for 2-3 minutes until fragrant and softened.
Next, add the cherry tomatoes and tomato paste, stirring occasionally until the tomatoes begin to soften and break down, about 5 minutes. Pour in the white wine and stir to deglaze the pan, scraping up any brown bits from the bottom to add extra flavor to the sauce. Let the wine reduce by half, about 2 minutes.
Finally, stir in the chopped fresh basil, lemon juice, and a pinch of salt and pepper. Allow the sauce to simmer gently for another 2-3 minutes, letting the flavors meld together.
Step 4: Finish the Dish
Return the seared cod fillets to the skillet, nestling them into the sauce. Spoon some of the tomato basil sauce over the fish, and let everything cook together for another minute or two to reheat the cod and marry the flavors.
Remove from heat, and garnish the dish with extra fresh basil and a few lemon wedges for a burst of brightness.
Serving Suggestions for Mediterranean Cod
This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is versatile and pairs beautifully with several side dishes. Here are a few serving suggestions to complete your meal:
- Crusty Bread: A warm, crusty baguette is perfect for soaking up the flavorful tomato basil sauce.
- Grilled Vegetables: Zucchini, eggplant, or asparagus grilled with a drizzle of olive oil complements the Mediterranean theme.
- Quinoa or Couscous: These grains add a healthy, hearty component that soaks up the sauce nicely.
- Fresh Green Salad: A simple mixed green salad with lemon vinaigrette lightens up the dish for a refreshing side.
Health Benefits of Cod and Mediterranean Diet
Cod is a lean, protein-packed fish that’s a staple in many healthy diets. It is high in essential nutrients, including vitamins B12 and D, selenium, and omega-3 fatty acids, which support heart health, brain function, and immune system strength.
Pairing cod with a Mediterranean-inspired tomato basil sauce enhances the dish’s health benefits. The Mediterranean diet, widely recognized for promoting heart health and longevity, focuses on whole, unprocessed foods like fresh vegetables, olive oil, and lean proteins like fish.
Why This Dish is Great for a Healthy Lifestyle:
- Low in Saturated Fat: Cod is naturally low in fat, making it ideal for those watching their calorie intake.
- Rich in Omega-3s: The healthy fats found in cod support heart health and reduce inflammation.
- High in Antioxidants: Tomatoes and basil are packed with antioxidants, which protect against cell damage and support overall health.
Frequently Asked Questions
Can I use a different type of fish instead of cod?
Yes! This recipe works well with other mild, white fish like halibut, haddock, or sea bass.
What if I don’t have fresh basil?
You can substitute dried basil, but fresh basil provides a more vibrant flavor. If using dried, start with about 1 teaspoon and adjust to taste.
Can I make this dish ahead of time?
While it’s best to enjoy the fish fresh, you can prepare the sauce ahead of time and refrigerate it for up to two days. Reheat the sauce and add freshly seared fish just before serving.
Can I make this dish without wine?
Absolutely! Simply replace the white wine with vegetable broth for a non-alcoholic version of the sauce.
Is this recipe gluten-free?
Yes, this dish is naturally gluten-free, but be sure to serve it with gluten-free sides if needed.
Can I use frozen cod?
Yes, just make sure to thaw the cod fillets completely before cooking.
Conclusion
This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a delightful dish that brings vibrant flavors to your dinner table with minimal effort. Whether you’re following a Mediterranean diet or simply looking for a healthy and tasty seafood recipe, this one is sure to impress. With its combination of fresh herbs, juicy tomatoes, and perfectly seared cod, you’ll be making this dish again and again.