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Pan-Seared Mediterranean Cod in Tomato Basil Sauce

Pan-Seared Mediterranean Cod in Tomato Basil Sauce

Pan-Seared Mediterranean Cod in Tomato Basil Sauce

There’s nothing quite like a fresh and flavorful seafood dish to remind you of Mediterranean shores. Today, I’m excited to share a simple yet stunning recipe: Pan-Seared Mediterranean Cod in a Tomato Basil Sauce. This dish pairs the mild taste of cod with a vibrant tomato sauce, rich in garlic, basil, and a hint of lemon zest, perfect for a cozy dinner at home.

Indulge in a delicious and healthy meal with this mouthwatering recipe! Packed with nutritious ingredients and bursting with flavor, it’s a perfect choice for anyone looking to eat well and feel great. Healthy and delicious food is necessary to nourish our bodies and keep us energized throughout the day. Try this recipe and enjoy the best of both worlds—taste and nutrition


  • 2 tablespoons olive oil
  • 1/4 teaspoon crushed red pepper flakes
  • 3 large cloves garlic, finely minced
  • 1 pint cherry tomatoes, sliced in half
  • 1/4 cup vegetable broth
  • 3 tablespoons fresh lemon juice (1 tbsp for sauce, 2 tbsp for seasoning)
  • 1/2 cup fresh basil, finely chopped
  • 1/2 teaspoon fresh lemon zest
  • 1/2 teaspoon salt (more to taste)
  • 1 teaspoon granulated sugar
  • 1/4 teaspoon fresh ground black pepper (more to taste)
  • 1 and 1/2 pounds fresh cod, cut into 4 fillets
  • Additional salt and pepper for seasoning


 Prepare the Sauce:

Heat 2 tablespoons of olive oil in a large sauté pan over medium heat. Once hot, add the crushed red pepper flakes and minced garlic, sautéing for about 1 minute until fragrant.

Add the cherry tomatoes to the pan. Let them cook until they start to soften and blister, which usually takes about 9-12 minutes. This process will release their natural sweetness and flavors, enriching the sauce.

Stir in the vegetable broth along with 1 tablespoon of lemon juice. Allow this mixture to simmer gently, letting the flavors meld together.

After a few minutes of simmering, mix in the fresh basil, the remaining 2 tablespoons of lemon juice, lemon zest, salt, sugar, and black pepper. Cook everything together for an additional 2 minutes, then remove from heat and set aside.

Cook the Cod:

In a separate pan, heat some olive oil over medium heat. Season the cod fillets with salt and pepper on both sides. Place them in the pan once it’s sufficiently hot.

Sear the cod for about 3 minutes on each side until each fillet is golden brown and flakes easily with a fork. Be careful not to overcrowd the pan to ensure each fillet cooks evenly and gets a nice crust.

Combine and Serve:

Once the cod is cooked, pour the prepared tomato basil sauce over the fillets. Increase the heat slightly and let the sauce warm up for about a minute, just enough to heat through without overcooking the fish.

Serve immediately, ideally with a side of light pasta, rice, or a fresh salad to complete this Mediterranean feast.

This Pan-Seared Mediterranean Cod in Tomato Basil Sauce recipe not only delivers on taste but is also a visual treat, perfect for impressing guests or treating yourself to a gourmet meal at home. Enjoy the burst of flavors and the ease of preparation, bringing a bit of the Mediterranean to your dining table!


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