This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a light yet deeply flavorful dish that brings together tender white fish, fragrant herbs, and a rich tomato sauce. It’s elegant enough for guests but simple enough for a comforting weeknight meal.

Why You’ll Love This Recipe

This recipe highlights the delicate flavor of cod while enhancing it with classic Mediterranean ingredients. It’s naturally wholesome, quick to prepare, and made with simple pantry staples. The tomato basil sauce is fresh, vibrant, and pairs beautifully with the golden-seared fish.

Ingredients

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

For the cod:

• 4 cod fillets (about 150 g / 5 oz each)
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon paprika
• 2 tablespoons olive oil

For the tomato basil sauce:

• 1 tablespoon olive oil
• 1 small onion, finely chopped (about 100 g)
• 3 cloves garlic, minced
• 400 g canned crushed tomatoes
• 1 tablespoon tomato paste
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/4 teaspoon chili flakes (optional)
• 1/2 teaspoon salt, or to taste
• 1/4 teaspoon black pepper
• 1/4 cup fresh basil leaves, chopped
• 1 tablespoon fresh lemon juice

Directions

1. Pat the cod fillets dry with paper towels. Season both sides evenly with salt, black pepper, and paprika.
2. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
3. Place the cod fillets in the hot pan and sear for 3–4 minutes per side, until golden brown and just cooked through. Remove the cod from the skillet and set aside.
4. In the same skillet, reduce the heat to medium and add 1 tablespoon of olive oil.
5. Add the chopped onion and cook for 3–4 minutes until soft and translucent.
6. Stir in the minced garlic and cook for 30 seconds until fragrant.
7. Add the crushed tomatoes, tomato paste, oregano, thyme, chili flakes, salt, and black pepper. Stir well to combine.
8. Simmer the sauce for 8–10 minutes, allowing it to thicken slightly and develop flavor.
9. Stir in the fresh basil and lemon juice.
10. Gently return the cod fillets to the skillet, spooning the sauce over the fish. Simmer for 2–3 minutes to warm through.
11. Serve hot with extra basil on top if desired.

Servings and timing

• Servings: 4
• Preparation time: 10 minutes
• Cooking time: 20 minutes
• Total time: 30 minutes

Variations

• Add sliced olives or capers to the sauce for a briny Mediterranean twist.
• Substitute cod with another firm white fish such as haddock or sea bass.
• Stir in a few tablespoons of cream at the end for a richer sauce.
• Add vegetables like zucchini or bell peppers to make the dish more hearty.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet over low heat, adding a splash of water if needed to loosen the sauce. Avoid overheating to keep the cod tender.

FAQs

Can I use frozen cod for this recipe?

Yes, just make sure the cod is fully thawed and patted dry before cooking.

What can I serve with Mediterranean cod?

It pairs well with rice, quinoa, couscous, or crusty bread to soak up the sauce.

Can I make this recipe ahead of time?

The sauce can be made ahead, but the cod is best cooked fresh to maintain its texture.

Is this recipe spicy?

It’s mild, but you can increase or omit the chili flakes based on your preference.

Can I use fresh tomatoes instead of canned?

Yes, use about 500 g of ripe tomatoes, finely chopped, and simmer a bit longer.

How do I know when the cod is fully cooked?

The fish should flake easily with a fork and appear opaque throughout.

Can I bake the cod instead of pan-searing?

Yes, bake the seasoned cod at 200°C (400°F) for 12–15 minutes, then add it to the sauce.

Is this recipe suitable for a healthy diet?

Yes, it’s high in protein, low in carbohydrates, and uses heart-healthy olive oil.

Can I add cheese to this dish?

A small sprinkle of grated hard cheese can be added, though it’s optional.

Can I double the recipe?

Yes, simply double all ingredients and use a larger pan to avoid overcrowding.

Conclusion

Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a beautifully balanced dish that’s fresh, comforting, and full of flavor. With simple ingredients and quick preparation, it’s an excellent choice for anyone looking to enjoy a satisfying homemade seafood meal.

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