Pan-Seared Mediterranean Cod in Tomato Basil Sauce

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This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a delightful combination of tender, flaky cod fillets nestled in a rich and flavorful tomato basil sauce. The fish is seared to perfection, developing a golden crust that locks in moisture, while the sauce offers a savory medley of fresh tomatoes, garlic, and herbs. Every bite bursts with Mediterranean flavors, making it a perfect choice for a light yet satisfying dinner.

The beauty of this dish lies in its simplicity — it’s easy to prepare yet feels special enough for entertaining. Whether you’re serving it over pasta, rice, or with crusty bread to soak up the luscious sauce, this recipe is sure to impress. Best of all, it comes together in under 30 minutes, making it ideal for busy weeknights or spontaneous dinner plans.

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Ingredients for this Pan-Seared Mediterranean Cod in Tomato Basil Sauce

For the Cod:

• 4 cod fillets (6 oz each)
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Salt and pepper to taste

For the Tomato Basil Sauce:

• 2 tablespoons olive oil
• 4 large ripe tomatoes, diced
• 3 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon crushed red pepper flakes (optional, for a little heat)
• 1/2 cup fresh basil, chopped
• Salt and pepper to taste

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Step 1: Season and Sear the Cod

Pat the cod fillets dry with a paper towel to remove excess moisture. Season both sides with paprika, garlic powder, salt, and pepper.

Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Once hot, carefully place the cod fillets in the pan. Sear for 3-4 minutes on one side until golden and crispy. Flip the fillets and cook for another 3-4 minutes until the fish is cooked through and flakes easily with a fork. Remove the cod from the pan and set aside.

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Step 2: Prepare the Tomato Basil Sauce

In the same skillet, add 2 tablespoons of olive oil over medium heat. Toss in the minced garlic and sauté for about 30 seconds until fragrant.

Add the diced tomatoes, dried oregano, and red pepper flakes (if using). Season with salt and pepper to taste. Allow the sauce to simmer for 8-10 minutes, stirring occasionally until the tomatoes break down and the sauce thickens slightly.

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Step 3: Combine and Serve

Return the seared cod fillets to the skillet, nestling them into the sauce. Spoon some of the tomato basil sauce over the top of the fish. Allow everything to simmer together for 2-3 minutes to let the flavors meld.

Garnish generously with freshly chopped basil and serve immediately. This dish pairs wonderfully with rice, pasta, or crusty bread for a complete Mediterranean-inspired meal.

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Storage Instructions

To store leftover Pan-Seared Mediterranean Cod in Tomato Basil Sauce, transfer the cod and sauce to an airtight container. Refrigerate for up to 3 days. When reheating, warm the dish gently in a skillet over low heat to maintain the fish’s texture. Adding a splash of water or broth can help refresh the sauce if it thickens too much in storage.

For freezing, place the cooled fish and sauce in a freezer-safe container and store for up to 2 months. Thaw overnight in the refrigerator before reheating.

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Estimated Nutrition

Per serving (based on 4 servings):

• Calories: 280
• Protein: 32g
• Carbohydrates: 10g
• Fat: 12g
• Saturated Fat: 2g
• Fiber: 2g
• Sodium: 450mg

These values are estimates and can vary based on portion sizes and ingredient brands.

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Frequently Asked Questions

1. Can I use frozen cod for this recipe?

Yes, but be sure to thaw the cod completely and pat it dry before seasoning and cooking to ensure a crisp sear.

2. What can I serve with this dish?

This cod pairs well with rice, pasta, quinoa, or a side of roasted vegetables. Crusty bread is also great for soaking up the sauce.

3. Can I substitute another type of fish?

Absolutely! Halibut, haddock, or tilapia all work well with this recipe. Adjust the cooking time based on the thickness of the fillets.

4. How can I add more flavor to the sauce?

Consider adding capers, olives, or a splash of white wine for extra depth and richness.

5. Is this dish spicy?

The red pepper flakes add mild heat, but you can adjust the amount or omit them altogether for a milder taste.

6. Can I make this dish ahead of time?

The tomato basil sauce can be prepared ahead of time and stored in the fridge for up to 2 days. Reheat the sauce and add freshly cooked cod when ready to serve.

7. How do I know when the cod is cooked through?

The cod is ready when it flakes easily with a fork and turns opaque throughout. Overcooking may result in a dry texture, so keep a close eye on it.

8. Can I use canned tomatoes instead of fresh ones?

Yes, canned diced tomatoes are a convenient alternative. Opt for no-salt-added varieties to better control the seasoning.

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