Description
A flavorful Pan-Seared Mediterranean Cod dish cooked in a rich tomato basil sauce with olives, capers, and a hint of white wine, perfect for a light and healthy main course that brings vibrant Mediterranean flavors to your table.
Ingredients
Scale
Fish
- 4 skinless cod fillets (about 6 ounces each)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Sauce
- 2 tablespoons olive oil
- 1 small chopped onion
- 3 cloves minced garlic
- 3 cups (1 pint) cherry tomatoes, halved
- 1 cup crushed tomatoes
- 1/4 cup dry white wine (optional)
- 1 tablespoon drained capers
- 1/4 cup sliced Kalamata olives
- 1/3 cup chopped fresh basil, divided
- 1/4 teaspoon crushed red pepper flakes
- 1 tablespoon lemon juice
Instructions
- Season the Cod: Pat the cod fillets dry using paper towels. Season both sides evenly with salt and black pepper to enhance the natural flavors.
- Sear the Fish: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Place the seasoned fillets in the hot pan and sear for 2 to 3 minutes on each side until they develop a light golden crust. Remove the fillets and transfer them to a plate.
- Prepare the Sauce Base: Add the remaining tablespoon of olive oil to the same skillet. Sauté the chopped onion for about 3 minutes until it softens and becomes translucent.
- Add Garlic and Tomatoes: Stir in the minced garlic and cook for 1 minute until fragrant. Then, add the halved cherry tomatoes, crushed tomatoes, and white wine if you choose to use it. Let the mixture simmer for 5 minutes to meld the flavors.
- Enhance with Olives and Capers: Stir in the drained capers, sliced Kalamata olives, half of the chopped fresh basil, and crushed red pepper flakes. Mix well to incorporate all ingredients.
- Cook the Cod in Sauce: Nestle the seared cod fillets back into the skillet, placing them gently into the tomato sauce. Reduce the heat to medium-low, cover the skillet, and cook for 6 to 8 minutes, or until the cod flakes easily with a fork.
- Finish and Serve: Once cooked, drizzle the lemon juice over the fish and scatter the remaining basil on top to add freshness before serving.
Notes
- Serve the cod over rice, couscous, or with crusty bread to soak up the delicious tomato basil sauce.
- Haddock or halibut can be used as excellent substitutes for cod in this recipe.
