Savor this easy Pan-Seared Cod in Tomato Basil Sauce dish. Ready in 30 minutes, it’s perfect for a light and flavorful dinner!
Introduction
Pan-Seared Cod in Tomato Basil Sauce is a delicious and quick meal featuring tender, flaky cod fillets with a vibrant tomato basil sauce. This dish is packed with flavor from fresh garlic, juicy cherry tomatoes, and fragrant basil, making it perfect for any seafood lover. Pair it with rice, pasta, or vegetables for a complete meal.
If you’re looking for more seafood inspiration, check out our Seafood Recipes Collection, including Garlic Butter Shrimp Pasta and Grilled Cod with Lemon Butter.
Key Ingredients
- 1½ lbs cod fillets, cut into 4 portions
- 2 tbsp olive oil
- 3 large cloves garlic, minced
- 1 pint cherry tomatoes, halved
- ½ cup fresh basil, chopped
- 2 tbsp fresh lemon juice
- 1 tsp lemon zest
- Salt and pepper, to taste
- Pinch of crushed red pepper flakes (optional)
Equipment Needed
- Large sauté pan
- Fish spatula or tongs
- Mixing bowl
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
Step-by-Step Recipe Instructions
1. Prepare the Sauce
- Heat 2 tablespoons of olive oil in a large sauté pan over medium heat. Add minced garlic and crushed red pepper flakes, sautéing for 1 minute until fragrant.
- Add the cherry tomatoes and cook for 8-10 minutes until they are soft and blistered. Stir occasionally to avoid burning.
- Stir in fresh lemon juice, lemon zest, and fresh basil. Season with salt and pepper to taste. Set the sauce aside in a bowl.
2. Pan-Sear the Cod
- Pat the cod fillets dry with a paper towel to remove excess moisture. Season both sides with salt and pepper.
- Heat olive oil in the same pan over medium-high heat. Add the cod fillets and cook for about 3 minutes on each side until they are golden brown and flake easily with a fork.
3. Serve
- Pour the tomato basil sauce over the cooked cod fillets. Let it warm for a minute before serving. Garnish with extra basil and lemon wedges for a fresh finish.
Chef’s Secrets
- Use Fresh Ingredients: Fresh cherry tomatoes and basil make a significant difference in the flavor of this dish.
- Avoid Overcooking: Cod cooks quickly and should be removed from heat once it flakes easily. Overcooked cod will become dry and tough.
Alternative Versions or Modifications
- Spicy Variation: Add more crushed red pepper flakes or a dash of hot sauce for a spicier kick.
- Vegetarian Option: Substitute the cod with grilled vegetables or roasted tofu.
- Herb Substitutes: Try using cilantro or parsley instead of basil for a different flavor profile.
Common Mistakes to Avoid
- Overcrowding the Pan: Cook the fillets in batches if needed to avoid steaming them.
- Not Patting Dry the Cod: Make sure the cod fillets are completely dry before cooking to get a proper sear.
Tips and Tricks
- Always use a non-stick or well-seasoned skillet to prevent the cod from sticking and breaking apart.
- Serve the cod with crusty bread or mashed potatoes to soak up the flavorful tomato basil sauce.
Nutritional Information (Per Serving)
- Calories: 320
- Protein: 28g
- Fat: 12g
- Carbohydrates: 8g
FAQs
- Can I use frozen cod fillets?
Yes, just make sure to fully thaw and pat them dry before cooking. - What sides go well with this dish?
This dish pairs well with pasta, rice, or sautéed greens. - How can I store leftovers?
Store leftover cod and sauce in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop.
Conclusion: A Fresh and Flavorful Seafood Dish
A Balanced and Flavorful Seafood Delight
The Pan-Seared Cod in Tomato Basil Sauce offers a harmonious balance of flavors and textures, making it a standout dish for any meal. The delicate, flaky cod contrasts beautifully with the vibrant tomato basil sauce, providing a dish that’s both light and deeply flavorful. Cod’s natural mildness allows it to absorb the tangy richness of the sauce, ensuring every bite bursts with freshness. The inclusion of basil adds a herbaceous touch, enhancing the sauce’s complexity while keeping the dish light and refreshing. This combination creates a balanced seafood experience that is ideal for both casual weeknight meals and special occasions. Whether you’re a seafood aficionado or new to cooking fish, this recipe is both approachable and sophisticated. The flavors meld together so effortlessly that it feels like a restaurant-quality dish, yet it’s easy enough to make in your own kitchen, no matter your culinary skill level.
A Quick and Easy Recipe for Busy Weeknights
One of the best aspects of this Pan-Seared Cod in Tomato Basil Sauce is how simple and quick it is to prepare, making it a perfect option for those busy weeknights when time is limited. The ingredients are straightforward and likely to be found in most kitchens: fresh cod, ripe tomatoes, basil, garlic, and olive oil. Despite its simplicity, the dish feels elevated due to the thoughtful combination of these ingredients. Within 30 minutes, you can have a nutritious and delicious meal on the table without sacrificing flavor or quality. The cooking process, from pan-searing the cod to simmering the sauce, is easy to follow, ensuring success even for beginner home cooks. This makes the recipe accessible, no matter your experience in the kitchen. Moreover, its versatility allows for adjustments based on what you have on hand, making it an adaptable dish for various preferences and dietary needs.
Perfect for Seafood Enthusiasts Looking to Elevate Their Meals
For seafood lovers, this dish is a delightful way to enjoy cod in a new and flavorful manner. Often considered a humble fish, cod is elevated through the robust flavors of the tomato basil sauce, turning a simple meal into something memorable. The pan-searing technique gives the cod a slightly crispy exterior while keeping the inside tender and moist, making it an appealing textural experience. The sauce, with its blend of sweet tomatoes and fragrant basil, complements the cod without overpowering its subtle taste. This balance is key for those looking to elevate their seafood repertoire, offering a dish that feels both special and satisfying. Whether served with a side of crusty bread, over pasta, or alongside a light salad, this recipe is a versatile addition to any seafood lover’s rotation. It’s a dish that impresses not only with its taste but also with how effortlessly it comes together.
A Must-Try for Those Seeking Healthy and Wholesome Meals
In addition to being delicious, this Pan-Seared Cod in Tomato Basil Sauce is a healthy and nutritious option for those mindful of their diet. Cod is a lean source of protein, rich in vitamins and minerals, making it a great choice for anyone looking to incorporate more wholesome foods into their meals. The tomato basil sauce is packed with antioxidants, thanks to the tomatoes, and the olive oil provides heart-healthy fats, making this dish both nutritious and flavorful. It’s a meal that satisfies without leaving you feeling weighed down, perfect for anyone who wants to enjoy something light yet filling. Furthermore, this recipe can easily be adapted to suit various dietary preferences or restrictions. Whether you’re following a low-carb, gluten-free, or dairy-free diet, this dish can be modified to meet your needs without sacrificing its delicious flavor. It’s a must-try for anyone looking to enjoy healthy, homemade seafood dishes.
