Pan-Seared Cod in Tomato Basil Sauce

Pan-Seared Cod in Tomato Basil Sauce

If you like cod recipes, you’ll love this easy recipe for pan-seared cod with white wine tomato basil sauce! The tomato sauce is brimming with flavor thanks to minced garlic, fresh lemon juice, fresh herbs, red pepper flakes, and white wine. Make the sauce, pan fry the cod fillets until they flake easily with a fork, then pour the sauce over the white fish. Ready in about 15 minutes

Tips for this White Fish!

1.Because of the delicate nature of cod, I highly suggest using a non-stick.

2.when making this recipe. If the cod sticks, it will likely break apart when you try to flip it, which isn’t a huge deal. It’ll still tastes delicious. But try to avoid breaking the cod fillets if you can.

3.Don’t forget to season the cod filets with salt and pepper to the cod fillets! You want to salt and pepper both sides of the fish to ensure they’re well seasoned.

4.For the best taste, use olive oil. Canola oil or vegetable oil will technically work, but I think olive oil gives the most fresh flavor.

5.Another great investment if you cook a lot of fish recipes? A fish spatula… I use this almost every single day! And not just for cooking white fish; it’s great for flipping pancakes, french toast, cookies, eggs, and more.

6.When possible, purchase thicker fillets of cod. And select middle pieces of the cod fish, if you can. White fish like cod flakes easily, so the thicker the pieces, the less likely it is to fall apart while cooking.

7.Use paper towels to pat the cod dry. You want to remove as much moisture from the cof fillets as possible. But they’re delicate pieces of fish, so be gentle when you’re patting the fillets. And make sure no paper towel gets stuck to the fish.

8.Get you pan Hot before adding the fish. If your pan doesn’t get hot enough, the cod fillets won’t properly pan-sear. Never add the fish to a cold pan.

9.Fresh cod filets are my personal favorite, but frozen cod can work. See all my tips for cooking and thawing frozen cod below.

10.Cod cooks fast, so be sure not to over cook the fillet. It usually only takes about 3 to 4 minutes on each side, or until the filets of cod flake easily with a fork. Over cooked cod fish will be tough, so keep a close eye while they pan fry.

Tomato Sauce with Fresh Herbs

1.When choosing your cooking white wine, I suggest using one that is crisp and dry, such as Pinot Grigio or Sauvignon Blanc. It doesn’t need to be expensive, but I do suggest choosing a wine you’d drink.

2.To make this fish recipe alcohol-free, choose a non-alcoholic white wine. You may also substitute an equal amount of chicken broth or vegetable broth.

3.If you sub broth for wine, use low-sodium broth so you can control the saltiness. And consider adding a 1/2 teaspoon of white wine vinegar. This will mimic the tangy flavor that the wine would have added.

4.Never sub the fresh minced garlic for garlic powder. Fresh garlic adds so much flavor to this sauce.

5.Choose fresh basil that’s fragrant and has deeply green leaves. Fresh herbs will always add more flavor than dried! So please don’t sub dried basil here.

6.Fresh parsley will NOT add the same flavor as basil. So while you’re welcome to add a teaspoon or two of fresh parsley for extra fresh herb flavor, do not sub one for the other.

7.Select cherry tomatoes that are fresh and juicy. The juicier the tomatoes, the juicer the sauce will be. Dry tomatoes won’t yield much sauce. If it’s all you can find, double the quantity of tomatoes or wait until better tomatoes are in season.

8.You will have plenty of pan sauce leftover. So I suggest serving this fish recipe with rice, quinoa, pasta, crusty bread, or even mashed potatoes.

9.If you don’t love fresh lemon juice, feel free to cut the amount in half until you taste the sauce. You can always add more fresh lemon juice if needed.

10.If you’re not a fan of spice, feel free to omit the red pepper flakes. You can always add a sprinkle on later if you change your mind.

Fresh Cod Fish

1.If you’re lucky enough to have easy access to locally caught fresh white fish, I suggest using fresh cod fillets. This way you can ask your fishmonger to help you choose the perfect cod fillets for this recipe! Remember, you want them thicker if possible.

2.If fresh cod fish isn’t easily accessible, frozen cod will work just fine! Just make sure you fully thaw the fillets before you cook the cod. This takes about 15 minutes if you place the fillets in a ziplock bag and run it under cold running water. Take care not to get the actual cod filets wet!

3.Frozen fish often contains more water and moisture than fresh fish. So take extra care when patting them dry.

4.You’ll want to remove as much moisture as possible before cooking. I usually let them sit between a few layers of paper towels for 15 minutes. Then pat them dry.

5.Frozen cod – and frozen fish in general – is just as delicious and nutritious as fresh fish. So next time you go to make your favorite fish recipe, you can feel good about using fresh or frozen.

Ingredients

For the White Wine Tomato Basil Sauce

• 2 tablespoons (28ml) olive oil
• 1/4 teaspoon crushed red pepper flakes
• 3 large cloves of garlic finely minced
• 1 pint juicy cherry tomatoes sliced in half
• 1/4 cup (57ml) dry white wine
• 1/2 cup fresh basil finely chopped
• 2 tablespoons (28ml) fresh lemon juice
• 1/2 teaspoon fresh lemon zest
• 1/2 teaspoon salt (more to taste)
• 1 teaspoon granulated sugar
• 1/4 teaspoon fresh ground black pepper (more to taste)

For the Cod

• 2 tablespoons (28ml) olive oil
• 1 and 1/2 pounds fresh cod cut into 4 fillets
• Salt and pepper

Instructions

For the White Wine Tomato Basil Sauce

1.In a large sauté pan over medium heat, warm the oil. Add crushed red pepper flakes and garlic and sauté for 1 minute, or until garlic is fragrant but not browned.

2.Add the cherry tomatoes and cook, stirring occasionally, until they're soft and blistering, but still hold their shape, about 8 to 12 minutes.

3.Add in the white wine, stir, and allow the mixture to come to a gentle simmer. Stir in the basil, lemon juice, lemon zest, salt, sugar, and pepper and cook for 2 minutes. Taste and adjust seasoning as needed.

4.Transfer the sauce into a bowl and set aside until needed.

For the Cod

1.Heat oil in a large nonstick pan or skillet over medium heat. Pat the cod dry with paper towels. Then season both sides of cod with salt and pepper.

2.Place cod in the oil and cook until golden brown, about 3 minutes. Carefully flip the cod over and continue cooking for another 3 to 4 minutes, OR until it's cooked through.

3.Pour the white wine tomato basil sauce over the cod, let the sauce warm up for a minute, then remove from heat and and serve at once.