Mediterranean Pan-Seared Cod in White Wine Tomato Basil Sauce

Mediterranean Pan-Seared Cod in White Wine Tomato Basil Sauce

Table of Contents

This Mediterranean Pan-Seared Cod in White Wine Tomato Basil Sauce is a light, fresh, and flavorful seafood dish that’s perfect for a weeknight dinner or elegant weekend meal. Tender, flaky cod is seared until golden, then simmered in a fragrant sauce made with cherry tomatoes, garlic, white wine, fresh basil, and olive oil. The sauce bursts with Mediterranean flavors, perfectly complementing the delicate fish.

This dish is low-carb, gluten-free, and ready in under 30 minutes, making it a healthy and delicious option for seafood lovers. Serve it with crusty bread, couscous, or a side salad for a complete Mediterranean experience.

Total Time:

Prep Time: 10 minutes

Cook Time: 15–18 minutes

Total Time: 25–28 minutes

Ingredients:

For the Cod:

4 cod fillets (about 5–6 oz each)

1 tbsp olive oil

1 tbsp butter (optional, for extra flavor)

½ tsp salt

¼ tsp black pepper

½ tsp smoked paprika (optional, for color and depth)

1 tbsp lemon juice

For the White Wine Tomato Basil Sauce:

1 tbsp olive oil

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3 cloves garlic, minced

1 cup cherry tomatoes, halved

½ cup dry white wine (such as Sauvignon Blanc)

¼ cup low-sodium vegetable or chicken broth (optional, for extra sauce)

¼ tsp red pepper flakes (optional, for heat)

¼ tsp salt

¼ tsp black pepper

¼ cup fresh basil leaves, chopped (plus more for garnish)

1 tbsp capers (optional, for a briny flavor boost)

Instructions:

Prepare the Cod:

Pat the cod fillets dry with paper towels to remove excess moisture.

Season both sides with salt, pepper, smoked paprika, and lemon juice.

Sear the Cod:

Heat 1 tbsp olive oil and butter in a large skillet over medium-high heat.

When hot, add the cod fillets. Cook for 3–4 minutes per side, or until golden brown and cooked through (internal temperature should reach 145°F/63°C).

Carefully remove the cod from the skillet and set aside on a plate. Cover loosely to keep warm.

Make the Tomato Basil Sauce:

In the same skillet, add 1 tbsp olive oil.

Sauté the garlic over medium heat for about 30 seconds until fragrant.

Add the cherry tomatoes and cook for 2–3 minutes, stirring occasionally, until they begin to soften.

Pour in the white wine and scrape up any browned bits from the pan. Let it simmer for 2–3 minutes until the wine reduces slightly.

Add broth (if using), red pepper flakes, salt, pepper, basil, and capers. Stir and cook for another 1–2 minutes.

Return the Cod to the Skillet:

Place the seared cod fillets back into the pan, spooning the sauce over the top.

Simmer gently for 2 more minutes to reheat the cod and allow the flavors to combine.

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Serve:

Plate the cod and spoon the white wine tomato basil sauce over each fillet.

Garnish with extra basil leaves and a lemon wedge if desired.

Serving Suggestions:

Serve with crusty bread, couscous, quinoa, rice, or roasted vegetables.

Pair with a glass of dry white wine for a perfect Mediterranean meal.

Tips

Pat the Cod Dry: Removing excess moisture helps get a golden sear and prevents sticking.

Use a Non-Stick or Stainless Steel Skillet: Both work well, but make sure the pan is hot before adding the fish.

Don’t Overcook the Cod: Cod is delicate and cooks quickly—3–4 minutes per side is usually enough.

Deglaze the Pan Well: Scrape up the flavorful browned bits when adding white wine for a richer sauce.

Variations:

Swap the Fish: Use halibut, sea bass, snapper, or tilapia if cod isn’t available.

Add Greens: Toss in baby spinach or arugula during the last minute of cooking for extra nutrients.

Use Different Herbs: Replace basil with fresh oregano, thyme, or dill for variety.

Tomato Options: Use grape tomatoes, chopped Roma tomatoes, or canned cherry tomatoes if fresh aren’t available.

Non-Alcoholic Option: Replace white wine with vegetable broth and 1 tbsp of white wine vinegar or lemon juice.

Make it Creamy: Stir in 2 tbsp of cream or Greek yogurt at the end for a creamy version of the sauce.

Q&A

Q: Can I make this recipe dairy-free?

A: Yes! Simply omit the butter and use only olive oil. The dish remains flavorful and light.

Q: What if I don’t have fresh basil?

A: Use 1 tsp dried basil, or substitute with fresh parsley, oregano, or thyme.

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Q: Can I make this ahead of time?

A: This dish is best served fresh, but you can prepare the sauce ahead of time and refrigerate it for up to 2 days. Reheat gently and add freshly cooked fish before serving.

Q: How do I prevent the cod from breaking apart?

A: Handle the fish gently with a fish spatula and avoid flipping too often. Only flip once when the first side is golden.

Q: Can I use frozen cod?

A: Yes! Just make sure it’s fully thawed and patted dry before cooking.

Nutrition Facts (Per Serving)

(Based on 4 servings)

NutrientAmount
Calories260 kcal
Protein30 g
Carbohydrates5 g
Sugars2 g
Fiber1 g
Fat12 g
Saturated Fat3 g
Cholesterol80 mg
Sodium400 mg
Vitamin C25% DV
Calcium6% DV
Iron8% DV

Note: Nutrition values are estimates and may vary depending on specific ingredients.

Conclusion

The Mediterranean Pan-Seared Cod in White Wine Tomato Basil Sauce is a fresh, flavorful, and elegant dish that’s easy enough for a weeknight yet impressive enough for entertaining. The combination of flaky cod, juicy tomatoes, aromatic basil, and a light white wine sauce makes this a healthy, low-carb, and gluten-free seafood meal.

Whether you’re cooking for your family or hosting guests, this dish brings the sunny flavors of the Mediterranean right to your table—all in under 30 minutes!