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!
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!
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.
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 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
More Quick and Easy Dinners to Make
- 30-Minute Ground Beef Stir Fry
- Unstuffed Cabbage Rolls
- 30-Minute Beef Bolognese
- Maple Glazed Chicken
Let's Connect
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Pan Seared Cod with Tomato Garlic Sauce
Ingredients
Roasted Tomato Garlic Sauce:
- 1 ½ cups cherry tomatoes halved
- 3 cloves garlic minced
- ¼ teaspoon crushed red pepper flakes
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- 2 tablespoons extra-virgin olive oil
Pan-Seared Cod:
- 8 ounces cod fillets 2 (4-ounce) fillets
- ⅛ teaspoon salt
- ⅛ 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
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