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Pan-seared Mediterranean cod in a skillet with tomato basil sauce and fresh herbs.

Pan-Seared Mediterranean Cod in Tomato Basil Sauce

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Prep Time 10 minutes
Cook Time 15 minutes
Servings: 4
Course: Main Course
Cuisine: Mediterranean
Calories: 245
Ingredients Method Notes

Ingredients
  

  • 4 6-oz Cod Fillets
  • 3 tbsp Extra Virgin Olive Oil
  • 4 cloves Garlic minced
  • 1 cup Cherry tomatoes halved
  • 1 can 14 oz Crushed tomatoes
  • 1/2 cup Fresh basil chopped
  • 1 Lemon juiced and zested
  • 1 tsp Dried oregano
  • 1/2 tsp Red pepper flakes
  • Salt and pepper to taste

Method
 

  1. Dry & Season: Pat cod fillets dry. Season with salt, pepper, and oregano.
  2. Sear: Heat oil in a large skillet. Sear cod for 3-4 mins per side until golden. Remove and set aside.
  3. Sauce: Sauté garlic and red pepper flakes for 1 min. Add cherry tomatoes and crushed tomatoes. Simmer for 5-7 mins.
  4. Combine: Return cod to the pan. Cover and simmer for 2-3 mins.
  5. Finish: Top with fresh basil, lemon juice, and zest. Serve warm.

Notes

  • Dry the Fish: Use paper towels to pat the cod bone-dry before seasoning. Moisture is the enemy of a golden, crispy sear.
  • The "No-Touch" Rule: Once you place the fish in the hot oil, do not move it for at least 3 minutes. It will release naturally from the pan once a crust has formed.
  • Sauce Consistency: If the sauce becomes too thick while simmering, add 1–2 tablespoons of water or dry white wine to loosen it before adding the fish back.
  • Freshness Boost: Always add the fresh basil and lemon juice after removing the pan from the heat to keep the flavors bright and prevent the herbs from turning bitter.
  • Substitutions: If cod is unavailable, use any firm white fish like halibut, haddock, or sea bass. Adjust cook time slightly for thinner fillets.