Description
Pan-seared cod is a tender, flaky fish paired with a vibrant tomato basil sauce. Perfect for weeknight dinners, date nights, or as a homemade treat. Easily made gluten-free, keto, or vegan.
Ingredients
For the Tomato Basil Sauce:
– 2 tbsp olive oil
– ¼ tsp crushed red pepper flakes
– 3 cloves garlic, finely minced
– 1 pint cherry tomatoes, halved (substitute diced Roma tomatoes or canned diced tomatoes if needed)
– ½ cup fresh basil, finely chopped
– 2 tbsp lemon juice
– ½ tsp lemon zest
– ½ tsp salt
– 1 tsp sugar (substitute erythritol for keto-friendly option)
– ¼ tsp black pepper
For the Cod:
– 2 tbsp olive oil
– 1½ lbs fresh cod, cut into 4 fillets (substitute salmon, halibut, or tilapia for variety)
– Salt and pepper to taste
Instructions
- In a large sauté pan over medium heat, warm 2 tbsp olive oil. Add crushed red pepper flakes and garlic; sauté for 1 minute until fragrant but not browned.
- Add cherry tomatoes and cook for 8–12 minutes until soft and blistering. Stir in white wine, bring to a gentle simmer, and mix in basil, lemon juice, lemon zest, salt, sugar, and pepper. Cook for 2 minutes; adjust seasoning as needed. Transfer to a bowl and set aside.
- Heat 2 tbsp olive oil in a large nonstick skillet over medium heat. Pat the cod dry with paper towels and season both sides with salt and pepper.
- Place cod in the skillet and cook for 3 minutes on one side until golden brown. Carefully flip and continue cooking for another 3–4 minutes until cooked through (internal temperature of 145°F/63°C).
- Pour the tomato basil sauce over the cod, let it warm for a minute, then remove from heat and serve immediately.
Notes
– Use fresh, high-quality cod: Fresh fish ensures maximum flavor and tenderness. Thaw frozen cod completely and pat dry before cooking.
– Prevent sticking: Ensure the pan is properly heated and the cod is patted dry before cooking. Avoid overcrowding the pan to ensure even cooking and crispiness.
– Storage: Store leftover cod in an airtight container in the fridge for up to 2 days. Freeze portions for longer storage; thaw overnight in the fridge and reheat gently in the oven at 350°F for 5–10 minutes. Avoid microwaving if possible.
– Customizations: Add capers, olives, or roasted red peppers for added complexity. Sprinkle toasted breadcrumbs or drizzle hot sauce on top for extra flair.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course / Seafood
- Method: Pan-Seared
- Cuisine: Mediterranean / Healthy
Nutrition
- Serving Size: 1 serving (based on 4 servings per recipe)
- Calories: ~250
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 60mg