🐟 Pan-Seared Mediterranean Cod in Tomato Basil Sauce

Light, fresh, and bursting with classic Mediterranean flavors, this Pan-Seared Cod in Tomato Basil Sauce is the perfect balance of simplicity and elegance. Tender, flaky cod fillets are seared until golden, then gently simmered in a garlicky tomato sauce infused with fresh basil and olive oil.

It’s a wholesome, protein-rich dish that feels restaurant-quality — yet comes together in under 30 minutes.

🌿 Why This Is Mediterranean-Inspired

✔ Uses extra virgin olive oil
✔ Tomato-based sauce (rich in antioxidants)
✔ Fresh herbs like basil
✔ Lean protein (fish)
✔ Naturally low-carb and gluten-free

🛒 Ingredients (Serves 4)

For the Cod

4 cod fillets (about 6 oz each)
2 tablespoons extra virgin olive oil
Salt and black pepper
½ teaspoon paprika
½ teaspoon dried oregano
Juice of ½ lemon

For the Tomato Basil Sauce

2 tablespoons olive oil
3 cloves garlic, minced
1 small onion, finely diced
1 can (14 oz) crushed tomatoes
¼ teaspoon red chili flakes (optional)
½ teaspoon dried oregano
½ teaspoon sea salt
¼ cup fresh basil, chopped
1 tablespoon capers (optional but delicious)

👩‍🍳 Instructions

1️⃣ Season the Fish

Pat cod dry with paper towels.
Season both sides with salt, pepper, paprika, oregano, and lemon juice.

2️⃣ Sear the Cod

Heat olive oil in a large skillet over medium heat.
Add cod and cook 3–4 minutes per side until golden.
Remove and set aside (it will finish cooking in sauce).

3️⃣ Prepare the Sauce

In the same pan:

Add olive oil if needed.
Sauté onion 3–4 minutes until soft.
Add garlic and cook 30 seconds.
Stir in crushed tomatoes, oregano, chili flakes, and salt.
Simmer 8–10 minutes until slightly thickened.

4️⃣ Combine

Return cod to the pan.
Spoon sauce over fillets and simmer gently for 5 minutes until fish flakes easily.

5️⃣ Finish

Stir in fresh basil and capers.
Drizzle with a little extra olive oil before serving.

🍽 Serving Suggestions

Over whole wheat pasta
With brown rice or farro
Alongside roasted zucchini or asparagus
With crusty whole-grain bread
Over creamy mashed cauliflower for low-carb option

🥗 Nutritional Benefits

✔ High-quality lean protein
✔ Rich in omega-3 fatty acids
✔ Heart-healthy olive oil
✔ Packed with lycopene from tomatoes
✔ Anti-inflammatory herbs

❓ Q & A

Q1: Can I use frozen cod?

Yes. Thaw completely and pat very dry before cooking.

Q2: What other fish works?

Halibut, tilapia, sea bass, or haddock are great substitutes.

Q3: Can I bake instead of pan-sear?

Yes. Bake at 400°F (200°C) for 12–15 minutes, then spoon warm sauce over.

Q4: How do I know cod is done?

It should flake easily with a fork and reach 145°F (63°C) internally.

Q5: Can I make it dairy-free?

It already is! This recipe contains no dairy.

Q6: How long does it keep?

Refrigerate up to 3 days. Reheat gently to avoid drying out the fish.