Mediterranean Pan-Seared Cod in White Wine Tomato Basil Sauce

Description:

This Mediterranean-style cod dish features flaky pan-seared cod fillets nestled in a vibrant white wine tomato basil sauce. With aromatic garlic, juicy tomatoes, fresh basil, and a splash of dry white wine, this healthy, protein-rich meal is both elegant and easy to prepare. Perfect for a light dinner served with crusty bread, rice, or over pasta.

Ingredients for Mediterranean Pan-Seared Cod in White Wine Tomato Basil Sauce

• For the cod:

  • 4 cod fillets (about 6 oz each)

  • Salt and black pepper, to taste

  • 1/2 tsp paprika (optional)

  • 2 tbsp olive oil

• For the sauce:

  • 1 tbsp olive oil

  • 3 cloves garlic, minced

  • 1/2 tsp red pepper flakes (optional)

  • 1 pint cherry tomatoes, halved (or 2 large tomatoes, diced)

  • 1/2 cup dry white wine

  • 1/4 cup low-sodium chicken or vegetable broth

  • 1/4 tsp sugar (to balance acidity)

  • Salt and pepper, to taste

  • 1/4 cup fresh basil leaves, chopped

  • 1 tbsp capers (optional for tangy depth)

Instructions:

1. Season the Cod:
   Pat cod fillets dry. Season both sides with salt, pepper, and paprika.

2. Sear the Cod:
   In a large skillet, heat 2 tbsp olive oil over medium-high heat. Add cod fillets and cook 2–3 minutes per side until golden and cooked through. Remove and set aside.

3. Make the Sauce:
   In the same skillet, add 1 tbsp olive oil. Sauté garlic and red pepper flakes for 30 seconds. Add tomatoes and cook 4–5 minutes, until softened and blistered.

4. Deglaze with Wine:
   Add white wine, broth, and sugar. Simmer for 5–6 minutes, letting the sauce reduce slightly.

5. Add Basil and Capers:
   Stir in chopped basil and capers. Season with salt and pepper.

6. Return Cod to Pan:
   Gently return cod fillets to skillet. Spoon sauce over fish and cook 1–2 minutes to warm through.

7. Serve:
   Garnish with extra basil. Serve hot with your favorite side.

Notes:

• Use any firm white fish like haddock or halibut if cod isn’t available.

• Dry white wine like Sauvignon Blanc or Pinot Grigio works best.

• For a thicker sauce, simmer longer or add a spoonful of tomato paste.

• For dairy-free and gluten-free eaters—this dish is naturally compliant.

Tips:

• Don’t Overcook Cod: Cod is delicate. Remove from pan once it flakes easily.

• Fresh Basil: Add at the end to retain its fresh aroma and flavor.

• Meal Prep Friendly: Make the sauce ahead of time and store separately.

• Add Olives or Spinach: For more Mediterranean flair, stir in olives or baby spinach.

Servings:

• Serves: 4 people

• Serving Size: 1 cod fillet with sauce (approx. 6 oz fish + 1/2 cup sauce)

Nutritional Info (per serving):

(Values are approximate and may vary based on ingredients used.)

Benefits:

• High Protein: Great for muscle repair and energy.

• Low Carb: Suitable for low-carb and Mediterranean diets.

• Heart-Healthy Fats: Olive oil and fish provide omega-3s.

• Rich in Antioxidants: Tomatoes and basil are packed with vitamins and polyphenols.

Q&A:

Q: Can I use frozen cod?
A: Yes, just thaw it completely and pat dry before searing.

Q: What can I use instead of wine?
A: Use more broth plus 1 tbsp lemon juice for acidity.

Q: Can I bake instead of pan-sear?
A: Yes! Bake seasoned cod at 375°F (190°C) for 12–15 minutes, then top with sauce.

Q: What sides go well with this dish?
A: Rice, couscous, quinoa, pasta, or crusty bread all pair beautifully.