Name: Pan-Seared Mediterranean Cod in Tomato Basil Sauce
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 2 tablespoons olive oil; 1/4 teaspoon crushed red pepper flakes; 3 large cloves garlic, finely minced; 1 pint cherry tomatoes, sliced in half; 1/4 cup vegetable broth; 3 tablespoons fresh lemon juice (divided as 1 tbsp for sauce, 2 tbsp for seasoning); 1/2 cup fresh basil, finely chopped; 1/2 teaspoon fresh lemon zest; 1/2 teaspoon salt (more to taste); 1 teaspoon granulated sugar; 1/4 teaspoon fresh ground black pepper (more to taste); 1 and 1/2 pounds fresh cod, cut into 4 fillets; Additional salt and pepper for seasoning

Why You’ll Love Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe

This recipe is a perfect combination of healthy and satisfying. The cod is tender and flaky, while the tomato basil sauce brings brightness and depth with each bite. It’s simple enough for a weeknight dinner yet elegant enough for a dinner party. Plus, it’s naturally gluten-free and rich in lean protein and heart-healthy fats.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

olive oil
crushed red pepper flakes
garlic
cherry tomatoes
vegetable broth
fresh lemon juice
fresh basil
lemon zest
salt
granulated sugar
black pepper
fresh cod fillets
additional salt and pepper for seasoning

Directions

In a large sauté pan, heat olive oil over medium heat. Add red pepper flakes and minced garlic, sautéing for about 1 minute until fragrant.
Add the halved cherry tomatoes and cook for 9–12 minutes until they are softened and begin to blister.
Stir in the vegetable broth and 1 tablespoon of lemon juice. Let simmer for a minute.
Add chopped basil, the remaining 2 tablespoons of lemon juice, lemon zest, salt, sugar, and black pepper. Cook for another 2 minutes, then remove from heat.
In a separate pan, heat a little more olive oil over medium heat. Season the cod fillets with salt and pepper.
Sear the cod for about 3 minutes on each side until golden and cooked through.
Pour the tomato basil sauce over the cod, let everything warm together for a minute, then serve immediately.

Servings and timing

This recipe makes 4 servings.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Variations

Swap cod for other white fish like halibut or haddock.
Add olives or capers to the sauce for extra Mediterranean flavor.
For a heartier meal, serve over couscous, rice, or pasta.
Spice it up further by increasing the amount of red pepper flakes.
Add a splash of white wine instead of vegetable broth for a richer sauce.

Storage/Reheating

Store leftover cod and sauce in an airtight container in the refrigerator for up to 2 days. To reheat, place in a skillet over medium-low heat until warmed through. Avoid microwaving for too long to prevent the fish from becoming rubbery.

FAQs

How do I know when cod is fully cooked?

Cod is cooked when it flakes easily with a fork and is opaque throughout. The internal temperature should reach 145°F (63°C).

Can I use frozen cod?

Yes, just make sure it’s fully thawed and patted dry before searing to ensure a good crust.

What can I substitute for cherry tomatoes?

You can use diced plum or Roma tomatoes if cherry tomatoes aren’t available.

Is this dish spicy?

It has a mild kick from the red pepper flakes, but you can reduce or omit them if you prefer it mild.

Can I make this dish ahead of time?

The sauce can be made a day in advance and stored in the fridge. Cook the cod fresh for best texture.

Can I bake the cod instead of searing it?

Yes, bake at 400°F (200°C) for about 10–12 minutes, then top with warmed sauce.

What’s a good side dish for this recipe?

Serve with steamed vegetables, a light salad, or crusty bread for a complete meal.

Can I use dried basil instead of fresh?

Fresh basil is preferred, but you can use 1 tablespoon of dried basil if necessary.

Is this recipe gluten-free?

Yes, all ingredients are naturally gluten-free.

Can I freeze leftovers?

It’s not recommended as cooked fish can become mushy when thawed. Best enjoyed fresh or within a day or two.

Conclusion

Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a flavorful, healthy, and easy-to-make dish that brings the bright and fresh tastes of the Mediterranean to your table. With simple ingredients and quick cooking time, it’s perfect for any occasion, whether you’re cooking for family or guests. Try it once, and it might just become a new favorite.