Pan-Seared Cod with Tomatoes

Category: Family Dinner Ideas

This Mediterranean-inspired dish features tender cod fillets seared until golden and flaky, then nestled in a vibrant sauce made with blistered cherry tomatoes, fresh basil, and zesty lemon. The sauce combines garlic and a hint of red pepper flakes for depth, while vegetable broth creates the perfect consistency. Quick enough for weeknights yet impressive enough for guests, this light but satisfying main course comes together in about 30 minutes and pairs beautifully with crusty bread, rice, or a simple salad.

Fatiha
By Fatiha Fatiha
Last updated Mon, 28 Jul 2025 18:51:54 GMT
Pan-seared Mediterranean cod in tomato basil sauce. Pin
Pan-seared Mediterranean cod in tomato basil sauce. | zestplate.com

This Pan-Seared Mediterranean Cod in Tomato Basil Sauce transforms simple ingredients into an elegant dinner that tastes like a coastal vacation. The tender cod fillets develop a perfect golden crust while the vibrant tomato sauce brings brightness and depth that will transport you straight to a seaside taverna.

I first created this recipe after returning from a trip to Greece where I fell in love with their simple seafood preparations. The combination of fresh fish with tomatoes and herbs has become my go to impressive yet effortless dinner when I want something that feels special without hours in the kitchen.

Ingredients

  • Cod fillets look for thick pieces with a translucent appearance and sweet ocean smell
  • Cherry tomatoes their natural sweetness intensifies when cooked creating a rich base
  • Fresh basil adds a distinctive aromatic quality that dried simply cannot match
  • Olive oil use a good quality extra virgin for the best Mediterranean flavor
  • Garlic fresh cloves provide much more complexity than pre minced varieties
  • Lemon juice and zest brightens the entire dish and cuts through the richness
  • Crushed red pepper flakes provides a gentle background heat that wakes up the palate
  • Vegetable broth adds depth without overpowering the delicate fish flavor

How To Make Pan-Seared Mediterranean Cod in Tomato Basil Sauce

Create the aromatic base
Heat olive oil in a large skillet over medium heat until it shimmers then add the red pepper flakes and minced garlic stirring constantly for exactly one minute until fragrant but not browned as burnt garlic will make the sauce bitter
Develop the tomato sauce
Add halved cherry tomatoes to the pan and cook them undisturbed for 2 minutes then stir occasionally for another 7 to 10 minutes until they soften and begin to burst releasing their sweet juices which form the foundation of your sauce
Build flavor complexity
Pour in the vegetable broth and 1 tablespoon of lemon juice allowing the liquid to simmer and reduce slightly for about 3 minutes which concentrates the flavors then stir in the fresh basil remaining lemon juice zest salt sugar and black pepper allowing them to meld together for 2 minutes
Perfect the cod
While the sauce develops heat olive oil in another pan until it shimmers but doesn't smoke pat the cod fillets completely dry with paper towels which ensures a beautiful crust then season generously with salt and pepper before carefully placing them in the hot pan
Achieve the golden crust
Cook the cod without moving it for 3 minutes until a golden crust forms on the bottom then gently flip using a thin spatula and cook for another 3 minutes or until the fish flakes easily with a fork but remains moist in the center
Marry the components
Pour the vibrant tomato basil sauce over the perfectly seared cod allowing everything to warm together for just one minute which gives the fish time to absorb some of the sauce flavors without overcooking

My absolute favorite part of this recipe is watching the cherry tomatoes slowly collapse and release their juices creating that gorgeous sauce. My grandmother taught me that patience during this step is what separates good cooks from great ones. The first time I served this to my family they were amazed something so impressive could come together so quickly.

Perfect Pairings

This Mediterranean cod shines when served alongside simple sides that complement without competing. A bed of lemony couscous or orzo pasta makes an ideal foundation soaking up the delicious sauce. For vegetables consider roasted asparagus garlic green beans or a simple arugula salad dressed with lemon and olive oil. The brightness of these accompaniments enhances the coastal Mediterranean experience.

Pan-seared Mediterranean cod in tomato basil sauce.
Pan-seared Mediterranean cod in tomato basil sauce. | zestplate.com

Simple Substitutions

If cod isnt available or is outside your budget swap in another firm white fish like haddock halibut or even tilapia adjusting the cooking time for thinner fillets. No fresh basil? Use 2 tablespoons of pesto instead for a similar flavor profile. Cherry tomatoes can be replaced with 2 cups of diced fresh tomatoes or even a can of drained diced tomatoes in a pinch. The dish maintains its Mediterranean essence even with these adjustments making it incredibly versatile for whatever you have on hand.

Storage and Reheating

This dish keeps surprisingly well. Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat place in a covered skillet over low heat adding a tablespoon of water to the sauce to prevent it from reducing too much. Heat just until warmed through to avoid overcooking the fish. While I prefer it fresh the flavors actually meld beautifully overnight making next day leftovers something to look forward to rather than just tolerate.

Pan-seared Mediterranean cod in tomato basil sauce.
Pan-seared Mediterranean cod in tomato basil sauce. | zestplate.com

Recipe FAQs

→ What can I substitute for cod in this dish?

This preparation works beautifully with other firm white fish like haddock, halibut, sea bass, or snapper. For a non-fish option, try using chicken breasts or thighs (adjust cooking time accordingly), or even firm tofu steaks for a vegetarian version.

→ How do I know when the cod is properly cooked?

Properly cooked cod should be opaque and flake easily when tested with a fork. For fillets about 1-inch thick, 3 minutes per side is typically sufficient. The internal temperature should reach 145°F (63°C). Be careful not to overcook, as cod can quickly become dry.

→ Can I make the tomato basil sauce ahead of time?

Yes! The sauce can be prepared up to 2 days ahead and stored in an airtight container in the refrigerator. When ready to serve, gently reheat the sauce while cooking the fish separately, then combine as directed in the final step.

→ What side dishes pair well with Mediterranean cod?

This dish pairs wonderfully with crusty bread for soaking up the sauce, or serve over rice, couscous, or polenta. For vegetables, try roasted asparagus, a simple green salad, sautéed spinach, or roasted Mediterranean vegetables like zucchini, bell peppers, and eggplant.

→ Can I use canned tomatoes instead of fresh cherry tomatoes?

Yes, you can substitute one 14.5 oz can of diced tomatoes (drained) for the fresh cherry tomatoes. The flavor will be slightly different but still delicious. For best results, add a pinch more sugar to balance the acidity of canned tomatoes, and reduce the simmer time by about 5 minutes.

→ Is this dish suitable for freezing?

While the tomato basil sauce freezes well for up to 3 months, cooked fish typically doesn't freeze well as it can become mushy when thawed. For best results, freeze only the sauce and prepare fresh fish when ready to serve the dish.

Mediterranean Cod in Tomato Basil

Succulent cod fillets seared golden brown, served in a vibrant cherry tomato and fresh basil sauce with Mediterranean flair.

Preparation Time
15 min
Cooking Time
20 min
Total Duration
35 min
By Fatiha: Fatiha

Category: Main Dishes

Skill Level: Easy

Cuisine: Mediterranean

Output: 4 Servings (4 cod fillets)

Dietary Preferences: Low-Carb, Gluten-Free, Dairy-Free

Ingredients

01 2 tablespoons olive oil, plus extra for cod

→ For the Sauce

02 1/4 teaspoon crushed red pepper flakes
03 3 large cloves garlic, finely minced
04 1 pint cherry tomatoes, halved
05 1/4 cup vegetable broth
06 3 tablespoons fresh lemon juice, divided
07 1/2 cup fresh basil, finely chopped
08 1/2 teaspoon fresh lemon zest
09 1/2 teaspoon salt, plus more to taste
10 1 teaspoon granulated sugar
11 1/4 teaspoon freshly ground black pepper, plus more to taste

→ For the Fish

12 680g (1.5 pounds) fresh cod, cut into 4 fillets
13 Salt and freshly ground black pepper for seasoning

Directions

Step 01

Heat olive oil in a large sauté pan over medium heat. Add red pepper flakes and garlic, sautéing for 1 minute until fragrant. Add cherry tomatoes and cook until soft and blistering, about 9-12 minutes.

Step 02

Stir in vegetable broth and 1 tablespoon lemon juice, letting mixture simmer gently. Add basil, remaining 2 tablespoons of lemon juice, lemon zest, salt, sugar, and black pepper. Cook for 2 minutes more, then set aside.

Step 03

Heat olive oil in another pan over medium heat. Season cod fillets generously with salt and pepper. Cook until golden brown, about 3 minutes per side or until fish flakes easily with a fork.

Step 04

Pour the tomato basil sauce over the seared cod, warm together for one minute to marry the flavors, then serve immediately.

Notes

  1. For best results, pat cod fillets dry before seasoning to ensure a golden sear.
  2. The sauce can be made ahead and reheated when ready to cook the fish.

Required Equipment

  • Large sauté pan
  • Second skillet for fish
  • Sharp knife and cutting board
  • Fish spatula

Allergen Information

Review each component for possible allergens and consult a health professional when concerned.
  • Contains fish

Nutritional Information (per serving)

These figures serve as estimates and are not a substitute for medical advice.
  • Calories: 210
  • Fat: 7 g
  • Carbohydrates: 8 g
  • Protein: 28 g