Pan-Seared Mediterranean Cod in Tomato Basil Sauce

Ingredients (Serves 3–4)

2 tbsp olive oil

¼ tsp crushed red pepper flakes (optional heat)

3 large cloves garlic, finely minced

1 pint cherry tomatoes, halved

¼ cup vegetable broth

3 tbsp fresh lemon juice (1 tbsp for sauce, 2 tbsp for fish)

½ cup fresh basil, finely chopped

4 cod fillets (about 5–6 oz / 140–170 g each)

Salt and black pepper to taste

Optional: lemon slices for serving

Instructions

Season the Fish

Pat cod dry with paper towels.

Season both sides with salt, pepper, and 2 tbsp lemon juice.

Let sit while you prepare the sauce (5–10 minutes).

Make Tomato Basil Sauce

Heat 1 tbsp olive oil in a large skillet over medium heat.

Add garlic and red pepper flakes; sauté 30–45 seconds until fragrant.

Add tomatoes and cook 4–5 minutes until they soften and release juices.

Pour in vegetable broth and 1 tbsp lemon juice.

Simmer 2–3 minutes.

Stir in chopped basil, then lower heat to keep warm.

Pan-Sear the Cod

Push sauce to the side or transfer briefly to a bowl.

Add remaining 1 tbsp olive oil to the pan.

Place cod fillets in skillet.

Cook 3–4 minutes per side until:

Fish flakes easily

Interior is opaque

Combine

Spoon the tomato basil sauce over the cod.

Simmer together 1–2 minutes so flavors blend.