Pan-Seared Mediterranean Cod in Tomato Basil Sauce

Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a light, flavorful, and healthy dish that brings the vibrant flavors of the Mediterranean to your table. This recipe combines tender, flaky cod fillets with a rich, aromatic tomato basil sauce, making it perfect for a quick weeknight dinner or an impressive meal for guests. Whether you’re a seafood lover or just looking for a nutritious and delicious recipe, this dish is sure to satisfy. Let’s dive into the details of how to make this restaurant-quality meal at home!

Recipe Preparation Equipment

To make this recipe, you’ll need the following kitchen tools:

1. Large Skillet or Frying Pan (preferably non-stick or stainless steel)
2. Chef’s Knife (for chopping vegetables and herbs)
3. Cutting Board
4. Measuring Spoons and Cups
5. Wooden Spoon or Spatula (for stirring the sauce)
6. Tongs (for flipping the cod fillets)
7. Mixing Bowls (for seasoning the fish)
8. Garlic Press (optional, for mincing garlic)

Ingredients

Here’s what you’ll need to make Pan-Seared Mediterranean Cod in Tomato Basil Sauce:

For the Cod:

• 4 cod fillets (about 6 ounces each)
• 1 teaspoon salt (or to taste)
• 1/2 teaspoon black pepper
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 2 tablespoons olive oil (for searing)

For the Tomato Basil Sauce:

• 2 tablespoons olive oil
• 1 small onion, finely chopped
• 4 garlic cloves, minced
• 1 can (14.5 ounces) diced tomatoes (or fresh tomatoes, diced)
• 1/2 cup vegetable or fish stock
• 1/4 cup fresh basil leaves, chopped (plus extra for garnish)
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes (optional, for a hint of spice)
• Salt and pepper to taste

How to Make Pan-Seared Mediterranean Cod in Tomato Basil Sauce Step-by-Step ?

Step 1: Prepare the Cod

1. Pat the cod fillets dry with paper towels to remove excess moisture.
2. Season both sides of the fillets with salt, black pepper, paprika, and garlic powder. Set aside.

Step 2: Sear the Cod

1. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
2. Once the oil is hot, carefully place the cod fillets in the pan. Sear for 3-4 minutes on each side, or until golden brown.
3. Remove the cod from the skillet and set aside on a plate.

Step 3: Prepare the Tomato Basil Sauce

1. In the same skillet, add 2 tablespoons of olive oil.
2. Sauté the chopped onion until translucent (about 2-3 minutes).
3. Add the minced garlic and cook for another 1-2 minutes, stirring frequently to avoid burning.
4. Pour in the diced tomatoes, vegetable or fish stock, dried oregano, and red pepper flakes (if using). Stir to combine.
5. Simmer the sauce for 5-7 minutes, allowing the flavors to meld together.

Step 4: Combine Cod and Sauce

1. Gently place the seared cod fillets back into the skillet, nestling them into the tomato basil sauce.
2. Spoon some of the sauce over the fillets to ensure they’re well-coated.
3. Cover the skillet and let the cod cook in the sauce for an additional 5 minutes, or until the fish is fully cooked and flakes easily with a fork.

Step 5: Garnish and Serve

1. Sprinkle freshly chopped basil over the dish for a burst of flavor and color.
2. Serve immediately with your choice of sides.

Variations

1. Spicy Version: Add 1-2 chopped chili peppers or increase the red pepper flakes for extra heat.
2. Creamy Sauce: Stir in 1/4 cup of heavy cream or coconut milk for a richer, creamier sauce.
3. Different Fish: Substitute cod with halibut, salmon, or sea bass.
4. Vegetarian Option: Replace the cod with tofu or chickpeas for a plant-based alternative.

Cooking Notes

• Don’t Overcook the Cod: Cod cooks quickly, so keep an eye on it to prevent it from becoming dry.
• Use Fresh Basil: Fresh basil adds a vibrant flavor that dried basil can’t replicate.
• Adjust Seasoning: Taste the sauce before adding the cod and adjust the salt, pepper, or spices as needed.

Serving Suggestions

• Serve the cod over a bed of quinoa, couscous, or steamed rice.
• Pair it with a side of roasted vegetables or a fresh green salad.
• Add a slice of crusty bread to soak up the delicious sauce.

Helpful Tips

1. Pat the Cod Dry: This ensures a perfect sear and prevents steaming.
2. Use High Heat for Searing: This creates a golden crust while keeping the inside tender.
3. Don’t Crowd the Pan: Cook the cod in batches if necessary to avoid steaming.

Tips for the Best Pan-Seared Mediterranean Cod in Tomato Basil Sauce

• Use fresh, high-quality cod fillets for the best flavor and texture.
• Simmer the sauce long enough to develop deep, rich flavors.
• Garnish with extra basil and a drizzle of olive oil for a restaurant-quality presentation.

Similar recipes you may also like:

• Easy Tteokbokki Recipe
• Easy Salisbury Steak Recipe
• Classic Patty Melt Recipe

FAQs

1. Can I use frozen cod for this recipe?
Yes, but make sure to thaw it completely and pat it dry before cooking.

2. How do I store leftovers?
Store in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop.

3. Can I make the sauce ahead of time?
Absolutely! Prepare the sauce in advance and reheat it before adding the cod.

Conclusion

Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a simple yet elegant dish that’s packed with flavor and nutrition. With its tender cod fillets and rich, aromatic sauce, this recipe is sure to become a favorite in your household. Whether you’re cooking for yourself or entertaining guests, this dish is a guaranteed crowd-pleaser. Try it today and bring a taste of the Mediterranean to your kitchen!

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