Name: Pan-Seared Cod in White Wine Tomato Basil Sauce
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: International
Ingredients: 4 cod fillets (about 1 lb); 2 tablespoons olive oil; 3 cloves garlic, minced; 1 (14.5 oz) can diced tomatoes; 1 cup white wine; 1/4 cup fresh basil, chopped; 1 teaspoon dried oregano; Salt and pepper to taste

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There’s something undeniably comforting and satisfying about a perfectly cooked piece of fish paired with a flavorful, velvety sauce. And that’s exactly what you’ll get with this Pan-Seared Cod in White Wine Tomato Basil Sauce. The combination of tender, flaky cod and the bright, tangy tomato-based sauce is simply divine, making this dish a delicious and effortless way to elevate your seafood game.

❤️ Why You’ll Love This Recipe ❓

What sets this Pan-Seared Cod apart is the balance of flavors and textures. The cod fillets are seared to golden-brown perfection, creating a delightful crisp exterior that gives way to a delicate, moist interior. The white wine tomato basil sauce then envelops the fish, providing a tangy, herb-infused complement that completes the dish. Plus, the recipe comes together quickly, making it a go-to for busy weeknights or special occasions alike.

The accessibility of the ingredients is another key factor that makes this recipe a winner. With pantry staples like garlic, tomatoes, and white wine, and a few fresh herbs, you can easily whip up this restaurant-worthy meal at home. And the versatility of the dish means you can serve it with a variety of sides, from roasted vegetables to fluffy mashed potatoes, ensuring it fits seamlessly into your meal planning.

Ingredients

4 cod fillets (about 1 lb)
2 tablespoons olive oil
3 cloves garlic, minced
1 (14.5 oz) can diced tomatoes
1 cup white wine
1/4 cup fresh basil, chopped
1 teaspoon dried oregano
Salt and pepper to taste

The beauty of this Pan-Seared Cod in White Wine Tomato Basil Sauce is that most ingredients are pantry or freezer staples. The combination of tender cod, tangy tomatoes, and aromatic herbs creates the Mediterranean-inspired flavor profile that has made seafood recipes perennially popular.

Instructions

Step 1: Pat the cod fillets dry with paper towels and season them generously with salt and pepper on both sides.
Step 2: In a large skillet, heat the olive oil over medium-high heat. Once the oil is hot, carefully add the cod fillets and sear for 3-4 minutes per side, or until they develop a nice golden-brown crust.
Step 3: Remove the cod fillets from the skillet and set them aside. Reduce the heat to medium and add the minced garlic to the skillet. Cook for 1 minute, stirring constantly, until fragrant.
Step 4: Deglaze the skillet with the white wine, scraping up any browned bits from the bottom. Allow the wine to simmer for 2-3 minutes to reduce slightly.
Step 5: Add the diced tomatoes, fresh basil, and dried oregano to the skillet. Season with salt and pepper to taste. Bring the sauce to a simmer and let it cook for 5-7 minutes, or until slightly thickened.
Step 6: Carefully return the seared cod fillets to the skillet, nestling them into the sauce. Cover the skillet and let the fish cook for an additional 5-7 minutes, or until it flakes easily with a fork.

Timing Overview

• Prep time: 10 minutes
• Cook time: 20 minutes
• Total time: 30 minutes

Compared to traditional seafood dishes that can take up to an hour to prepare, this Pan-Seared Cod in White Wine Tomato Basil Sauce saves you 50% of your cooking time while delivering similar flavors.

Nutritional Information

Per serving (based on 4 servings):

• Calories: 231
• Protein: 28g
• Carbohydrates: 5g
• Fat: 8g
• Fiber: 1g
• Sodium: 498mg

These Pan-Seared Cod fillets provide approximately 56% of your daily protein requirements and 20% of your daily vitamin C needs, making them not just delicious but nutritionally valuable as well.

🥬 Make It Even Healthier

• Reduced-fat option: Use a low-fat or non-fat cooking spray instead of olive oil, and opt for low-sodium diced tomatoes to reduce the overall fat and sodium content.
• Lower-carb version: Serve the cod and sauce over a bed of zucchini noodles or cauliflower rice instead of traditional starches.
• Dairy-free adaptation: Omit the butter and use a dairy-free milk or plant-based cream alternative in the sauce.
• Added protein: Serve the cod and sauce over a bed of quinoa or lentils to boost the protein content of the dish.
• Boost vegetables: Sauté some spinach, kale, or bell peppers in the sauce for an extra serving of veggies.

These modifications can reduce calories by up to 20% or adapt the recipe for specific dietary needs without compromising the fundamental flavor profile of the Pan-Seared Cod in White Wine Tomato Basil Sauce.

🍽️ Serving Suggestions

• Serve warm with a side of roasted asparagus or sautéed zucchini for a complete and balanced meal.
• Pair the cod and sauce with a fresh green salad and crusty bread for a light and refreshing dinner.
• Complement the dish with a side of garlic mashed potatoes or herb-roasted potatoes for a more substantial meal.

For a special occasion, create an elegant seafood platter with the Pan-Seared Cod, a few jumbo shrimp, and some lemon wedges for a visually stunning and delicious presentation.

❌ Common Mistakes to Avoid

• Overcooking the fish: Be mindful not to overcook the cod, as it can result in a dry, rubbery texture. Keep a close eye on the fillets and remove them from the heat as soon as they flake easily with a fork.
• Burning the garlic: Garlic can burn quickly, so be sure to keep a close eye on it and remove the skillet from the heat as soon as the garlic becomes fragrant and lightly golden.
• Letting the sauce boil: Allowing the sauce to boil vigorously can cause the tomatoes to break down too much, resulting in a thin, watery consistency. Maintain a gentle simmer to ensure the sauce thickens properly.

🧊 Storing Tips for the Recipe

These Pan-Seared Cod in White Wine Tomato Basil Sauce retain their quality remarkably well:

• Refrigeration: Store the cooked cod and sauce in an airtight container in the refrigerator for up to 3 days.
• Freezing unbaked: You can prepare the sauce and sear the cod fillets, then freeze them together in an airtight container or ziplock bag for up to 3 months. Thaw in the refrigerator overnight before reheating and serving.
• Freezing baked: Once the cod and sauce are cooked, allow them to cool completely, then transfer to an airtight container and freeze for up to 2 months. Thaw in the refrigerator overnight and reheat gently in a skillet or oven until heated through.
• Reheating: To reheat the cod and sauce, simply place them in a skillet over medium heat, cover, and cook until warmed through, about 5-7 minutes. You can also reheat in the oven at 350°F for 10-15 minutes, or until the fish is hot and the sauce is bubbling.

❓ FAQs

How far in advance can I prepare this dish?

This Pan-Seared Cod in White Wine Tomato Basil Sauce can be prepared up to 3 days in advance. Cook the cod and sauce as directed, then store them separately in the refrigerator. When ready to serve, simply reheat the sauce and gently warm the cod fillets together in a skillet.

Can I use a different type of fish?

Absolutely! This recipe works well with other types of firm, white fish like halibut, tilapia, or even salmon. Just adjust the cooking time as needed to account for the thickness of the fillets.

Is this recipe gluten-free?

Yes, this Pan-Seared Cod in White Wine Tomato Basil Sauce is naturally gluten-free. Just be sure to use a gluten-free white wine and verify that any other packaged ingredients, like the diced tomatoes, are also gluten-free.

What can I do if the sauce is too thin?

If the sauce seems too thin, you can thicken it by simmering it for a few more minutes to allow some of the liquid to evaporate. Alternatively, you can make a slurry by mixing a teaspoon of cornstarch with a tablespoon of cold water, then stirring it into the simmering sauce.

How can I add more vegetables to this dish?

To boost the vegetable content, you can sauté some spinach, kale, or bell peppers in the sauce before returning the cod fillets to the skillet. You can also serve the cod and sauce over a bed of roasted or sautéed zucchini noodles or cauliflower rice.

🏁 Conclusion

These Pan-Seared Cod in White Wine Tomato Basil Sauce represent the perfect balance of convenience, flavor, and presentation. Whether you’re serving them as a quick and easy weeknight dinner or as a centerpiece for a special occasion, they’re sure to impress with their tender, flaky fish and rich, tangy sauce.

With simple ingredients and straightforward preparation, this recipe demonstrates that sophisticated flavors don’t require complicated techniques – just quality ingredients and a little bit of care in the cooking process. So why not give this delectable seafood dish a try and experience the culinary delight for yourself?