Pan-Seared Cod with Mediterranean Tomato-Basil Sauce
If you’re craving something light, vibrant, and packed with fresh flavor, this Pan-Seared Cod with Mediterranean Tomato-Basil Sauce is about to become your new weeknight hero. It’s simple enough for a busy Tuesday but elegant enough for a dinner party. Best of all? It comes together in just 30 minutes.
As a food writer, I’m always looking for recipes that balance bold flavor with simplicity — and this one checks every box. Flaky cod, golden-seared to perfection, is nestled into a bright tomato-basil sauce infused with garlic, onion, and a splash of white wine. It’s clean, fresh, and absolutely satisfying.
Let’s dive in.
Why I Love This Recipe
There’s something about Mediterranean flavors that just feels comforting yet refreshing at the same time. The combination of sweet cherry tomatoes, fragrant basil, and olive oil instantly transports you to a seaside café.
What makes this recipe special:
- Ready in just 30 minutes
- High-protein and naturally low-carb
- Elegant enough for entertaining
- Uses simple, fresh ingredients
- One skillet = easy cleanup
It’s the kind of meal that feels indulgent without being heavy.
Ingredients
- 4 cod fillets
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 2 cups cherry tomatoes, halved
- 1 can (14.5 oz) diced tomatoes
- 1/4 cup dry white wine
- 1/2 cup fresh basil leaves, chopped
- Salt and pepper to taste
- Lemon wedges for serving
Ingredient Swaps and Notes
- No cod? Halibut, haddock, or even tilapia work beautifully.
- No wine? Substitute seafood broth or chicken broth.
- Want heat? Add a pinch of red pepper flakes.
- Fresh tomatoes in season? Swap canned diced tomatoes for 2 cups of chopped ripe tomatoes.
Use high-quality olive oil — it makes a noticeable difference in Mediterranean recipes.
Step-by-Step Instructions
1. Prepare the Cod
Pat the cod fillets dry with paper towels. Season both sides generously with salt and pepper.
2. Sear the Cod
Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
Add the cod fillets and cook for 3–4 minutes per side until golden brown and cooked through. The fish should flake easily with a fork.
Remove from the skillet and set aside.
3. Sauté the Aromatics
In the same skillet, add the remaining tablespoon of olive oil.
Add chopped onion and garlic. Sauté for 2–3 minutes until softened and fragrant.
4. Cook the Tomatoes
Add the cherry tomatoes and cook for about 3 minutes, allowing them to soften and begin breaking down.
5. Make the Sauce
Stir in diced tomatoes, white wine, and half the chopped basil.
Simmer for 10 minutes to allow flavors to meld and slightly reduce.
6. Combine & Simmer
Return the cod to the skillet. Spoon sauce over the top and simmer for another 2–3 minutes until heated through.
7. Serve
Garnish with remaining fresh basil and serve with lemon wedges for a bright finish.
Tips for Perfect Pan-Seared Cod
- Dry the fish thoroughly before searing to get that golden crust.
- Don’t overcrowd the pan. Cook in batches if necessary.
- Resist flipping too early. Let the fish naturally release from the pan.
- Use medium-high heat — too low and you won’t get that beautiful sear.
Serving Suggestions & Pairings
This cod pairs wonderfully with:
- Garlic roasted potatoes
- Steamed jasmine rice
- Orzo tossed with olive oil and herbs
- Crusty artisan bread
For a refreshing drink pairing, try this vibrant This Blueberry Lemonade Is My Favorite Refreshing Drink for Sunny Days.
If you’re planning a Mediterranean-inspired dinner party, start with This Baked Brie Appetizer Is My Favorite Effortless Way to Impress Guests and finish with a light pasta option like Classic Spaghetti Recipe with Homemade Sauce.
Nutritional Information (Per Serving)
- Calories: 250 kcal
- Protein: 28g
- Fat: 12g
- Carbohydrates: 8g
- Fiber: 2g
- Sugar: 5g
A wholesome, balanced meal that doesn’t sacrifice flavor.
Storage & Leftover Tips
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat gently in a skillet over low heat to avoid overcooking the fish.
- The tomato basil sauce can be made ahead and stored separately for up to 4 days.
Pro tip: Leftover sauce is incredible spooned over grilled chicken or tossed with pasta.
More Recipes You’ll Love
If you enjoyed this Mediterranean cod, here are a few more Chef Maniac favorites:
- Cozy comfort vibes: This Cajun Chicken Sausage Gumbo Is My Favorite Bowl of Southern Comfort
- Crowd-pleasing dinner: These Chicken Enchiladas Are My Go-To for Cozy, Crowd-Pleasing Dinners
Each recipe brings bold, satisfying flavors to your table — without complicated steps.
Final Thoughts
This Pan-Seared Cod with Mediterranean Tomato-Basil Sauce is proof that simple ingredients can create extraordinary flavor. It’s fresh, light, and beautifully balanced — exactly the kind of recipe that makes you feel like a confident home chef.
If you make this recipe, I’d love to hear how it turns out. Leave a comment, share your tweaks, and follow along for more crave-worthy recipes.
Happy cooking!
— Jason Griffith, ChefManiac 🍴
Leave a Reply