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Home » Type » Main Courses » Seafood » Pan Seared Cod with Tomato

Pan Seared Cod with Tomato

March 21, 2022 by Faith Leave a Comment

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This Pan Seared Cod with Tomato Garlic Sauce recipe pairs flaky mild-flavored cod fish with a flavor-packed sauce for a beautiful meal that comes together in just 30 minutes!

pan seared cod

If you’re looking for easy weeknight meals that are equally nutritious and delicious, welcome to your new favorite dinner!

Here we pan-sear cod fish while roasting a zesty tomato garlic sauce. After the fish is quickly seared in a hot skillet, we transfer it to the oven to finish cooking on top of the sauce so it can soak up the flavors.

It’s an absolutely beautiful meal that helps you easily bring restaurant-quality food to your kitchen. And it makes just two servings, so it’s perfect for date-night. But of course you can easily double or triple it depending on how many people you’re feeding.

Pan Seared Cod with Tomato Sauce pairs well with rice or bread to soak up the juices, or a green vegetable like asparagus or broccoli to keep the carbs down. You can’t go wrong!

cod fish with tomato garlic sauce

In This Article

  • Why You’ll Love This Recipe
  • The Best Pan Seared Cod Recipe
  • Tips
  • Pan Seared Cod with Tomato FAQs
  • More Quick and Easy Dinners to Make
  • Pan Seared Cod with Tomato Garlic Sauce

Why You’ll Love This Recipe

  • Most of us want to eat more fish! We all know fish is healthy, right? With easy and delicious weeknight fish recipes like this one your sleeve, there’s no reason not to eat fish more frequently.
  • It takes just 30 minutes from start-to-finish. You can stop at the grocery store and pick up a few items to make this dish and still have dinner on the table within an hour.
  • Restaurant quality with minimal effort. Pan-seared cod is absolutely beautiful, and definitely looks like something you’d get at a high-end restaurant!
  • Special-diet-friendly. This recipe is naturally gluten free, paleo, low carb, and keto-friendly.
pan seared cod recipe with description

The Best Pan Seared Cod Recipe

Ingredients

Roasted Tomato Garlic Sauce:

  • Cherry tomatoes
  • Garlic
  • Crushed red pepper flakes
  • Salt
  • Black pepper
  • Extra-virgin olive oil

Pan-Seared Cod:

  • Cod fillets
  • Salt
  • Black pepper
  • Extra-virgin olive oil

Step-by-Step Instructions

Step 1: Make the Roasted Tomato Garlic Sauce

Preheat the oven to 400F. Toss together all ingredients in an 8 by 8-inch casserole dish. Roast for 20 minutes.

Step 2: Make the Pan-Seared Cod

Use paper towels to pat the fish dry on both sides, and then season it with salt and black pepper.

Preheat a nonstick skillet over medium-high heat. Once hot, add the oil, and then add the fish. Cook the fish until browned on each side, about 2 to 3 minutes per side.

When the tomatoes only have 5 minutes left to cook, transfer the cod to the top of the tomatoes to finishing cooking and soak up the flavor of the tomato garlic sauce.

Step 3: Serve

Divide the tomato garlic sauce and fish between 2 bowls. Serve garnished with fresh dill (or any herb you like), along with fresh lemon wedges to squeeze on top.

Tips

  • Pat the fish dry before seasoning with salt and pepper. Remove any excess moisture on the fish will help it get a nice sear.
  • If you’re pressed for time, skip the homemade tomato garlic sauce. You can use your favorite marinara sauce instead. (When I’m in a hurry, Michael’s of Brooklyn Marinara Sauce is my favorite and it’s available on Amazon!)
  • Bump up the flavor with fresh herbs. To add a ton of flavor and make this dish feel really special, garnish with fresh herbs such as dill, basil, parsley, or oregano right before serving.
  • This meal is best served fresh. Like many fish recipes, this one best served when it’s hot and freshly made.
pan seared cod fish graphic

Pan Seared Cod with Tomato FAQs

What Does Cod Taste Like?

If you’re wondering if cod is a fishy tasting fish, I am happy to report that no, it is not!

Cod is a mild-flavored fish with flaky white flesh and a subtly sweet flavor. It holds up well if you want to pan-sear or oven-roast it.

Because of its light flavor, cod is a good fish to serve people who aren’t sure if they like fish.

Is it Better to Cook Fish in Oil or Butter?

The key thing to remember is that you should choose a fat that has a high enough smoke point to withstand the cooking temperature.

For oils, extra-virgin olive oil with a smoke point around 375F is a good option. Avocado oil has a smoke point around 520F, which means it can withstand even hotter temperatures.

If you prefer the flavor of butter instead of oil, ghee (clarified butter) is a better option than regular butter. Ghee has a smoke point around 450F, compared to a smoke point of around 350F for regular butter.

How Do You Know When Cod is Done?

Cod is fully cooked when it’s opaque, flakes easily with a fork, and reaches an internal temperature of 145F.

What Can I Serve with Cod?

Cod goes well with any number of things! Here are a few ideas:

  • Fresh bread, to soak up the garlicky tomato sauce
  • Orzo (rice-shaped pasta)
  • Rice
  • Cauliflower rice
  • Steamed asparagus
  • Spicy Garlic Broccoli
cod with tomato

More Quick and Easy Dinners to Make

  • 30-Minute Ground Beef Stir Fry
  • Unstuffed Cabbage Rolls
  • 30-Minute Beef Bolognese
  • Maple Glazed Chicken
cod recipe with tomato sauce

Let’s Connect

I love hearing from you!
Did you make this recipe? Please rate it and leave a comment.
You can also tag @anediblemosaic on social media.
To stay up-to-date, follow me on Facebook, Instagram, Pinterest, and Twitter!
xoxo, Faith

pan seared cod with tomato recipe featured image

Pan Seared Cod with Tomato Garlic Sauce

By: Faith Gorsky
This Pan Seared Cod with Tomato Garlic Sauce recipe pairs flaky mild-flavored cod fish with a flavor-packed sauce for a beautiful meal that comes together in just 30 minutes!
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 20 mins
Course Main Course
Cuisine American
Servings 2 servings
Calories 307 kcal

Ingredients
 
 

Roasted Tomato Garlic Sauce:

  • 1 1/2 cups cherry tomatoes halved
  • 3 cloves garlic minced
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 2 tablespoons extra-virgin olive oil

Pan-Seared Cod:

  • 8 ounces cod fillets 2 (4-ounce) fillets
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 tablespoon extra-virgin olive oil

For Serving:

  • Fresh lemon wedges
  • Fresh dill basil, parsley, oregano, etc.

Instructions
 

For the Roasted Tomato Garlic Sauce:

  • Preheat the oven to 400F. Toss together all ingredients in an 8 by 8-inch casserole dish. Roast for 20 minutes.

For the Pan-Seared Cod:

  • Use paper towels to pat the fish dry on both sides, and then season it with salt and black pepper.
  • Preheat a nonstick skillet over medium-high heat. Once hot, add the oil, and then add the fish. Cook the fish until browned on each side, about 2 to 3 minutes per side.
  • When the tomatoes only have 5 minutes left to cook, transfer the cod to the top of the tomatoes to finishing cooking and soak up the flavor of the tomato garlic sauce.

To Serve:

  • Divide the tomato garlic sauce and fish between 2 bowls. Serve garnished with fresh dill (or any herb you like), along with fresh lemon wedges to squeeze on top.

Faith’s Tips

  • Net Carbs: 5g per serving
  • Serving Suggestion: This meal is delicious served with bread or rice for soaking up the sauce, or roasted or steamed vegetables, such as green beans, broccoli, asparagus, or cauliflower.

Nutrition

Nutrition Facts
Pan Seared Cod with Tomato Garlic Sauce
Amount Per Serving (0.5 of recipe)
Calories 307 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 3g19%
Polyunsaturated Fat 3g
Monounsaturated Fat 15g
Cholesterol 49mg16%
Sodium 515mg22%
Potassium 738mg21%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 3g3%
Protein 22g44%
Vitamin A 668IU13%
Vitamin C 28mg34%
Calcium 41mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Cod with Tomato, Pan Seared Cod
Tried this recipe?Let me know how it was!
pan seared cod fish recipe with tomato sauce pin

Filed Under: 30 Minute Meals, Gluten Free, Low Carb and Keto, Paleo, Passover, Seafood Tagged: Cod with Tomato, Pan Seared Cod

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Hello and welcome to An Edible Mosaic! This is my recipe collection of international favorites and updated American classics with an emphasis on seasonal dishes. Here you’ll find a focus on real foods that sustain body and mind, bring people together, and make a house a home.

 

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I’m Faith Gorsky, the writer, cook, and photographer behind An Edible Mosaic. My goal is to inspire you to get in the kitchen and try something new! Feel free to email me with questions or comments.

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affiliate disclosure

An Edible Mosaic is monetized in part though affiliate links, and as an Amazon Associate I earn from qualifying purchases. This means that if you click on an affiliate link and/or purchase an item after clicking on an affiliate link, I may receive a percentage of the sales price. I only recommend products that I love and use. To learn more, please read my Privacy Policy.

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