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–+ servings
Best Pan-Seared Cod

Best Pan-Seared Cod with Vibrant Tomato Basil Sauce

Discover the best pan-seared cod recipe, topped with a vibrant white wine tomato basil sauce, perfect for a quick weeknight dinner!
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Seafood
Calories: 280
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 tablespoons Olive Oil can substitute with avocado oil
  • 1 pinch Crushed Red Pepper Flakes omit for a milder sauce
  • 3 cloves Garlic fresh preferred
  • 1 pint Cherry Tomatoes can substitute with diced canned tomatoes
  • 1/2 cup Dry White Wine use chicken broth for a non-alcoholic version
  • 1/4 cup Fresh Basil substitute with fresh parsley or dried basil if needed
  • 1 each Fresh Lemon Juice & Zest use lime juice if lemon is unavailable
  • to taste Salt & Black Pepper adjust to taste
  • 1 teaspoon Granulated Sugar can omit if not needed
For the Cod
  • 4 fillets Cod tilapia or haddock can substitute

Equipment

  • large sauté pan
  • Skillet

Method
 

Step-by-Step Instructions
  1. In a large sauté pan, heat 2 tablespoons of olive oil over medium heat. Add a pinch of crushed red pepper flakes and 3 minced garlic cloves, sautéing for about 30 seconds until fragrant.
  2. Add 1 pint of halved cherry tomatoes to the pan, stirring gently. Cook for 8-12 minutes until they soften and burst.
  3. Pour in ½ cup of dry white wine, ¼ cup of chopped fresh basil, the juice and zest of one lemon, and season with salt, pepper, and sugar. Simmer for an additional 2 minutes.
  4. Heat another skillet over medium-high heat with 2 tablespoons of olive oil. Season 4 cod fillets with salt and pepper and sear each side for 3-4 minutes until golden brown.
  5. Pour the white wine tomato basil sauce over the cod and warm through for about a minute before serving.

Nutrition

Serving: 1filletCalories: 280kcalCarbohydrates: 8gProtein: 25gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 300mgPotassium: 600mgFiber: 2gSugar: 4gVitamin A: 600IUVitamin C: 15mgCalcium: 50mgIron: 1mg

Notes

Ensure your skillet is hot enough before adding the cod to prevent sticking and create a golden crust. Cook in batches if necessary.

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