Mediterranean Tomato-Basil Cod
The photo appears to show pan-seared white fish with cherry tomatoes, garlic, basil, and a tomato pan sauce. Because an image cannot confirm the exact fish species, this recipe uses cod, though halibut, haddock, or another firm white fish works well.
Ingredients — 4 servings
Fish
- 4 cod fillets, about 5–6 oz (140–170 g) each
- 1 tsp kosher salt
- ½ tsp black pepper
- ½ tsp paprika
- ½ tsp Italian seasoning
- 1 tbsp olive oil
Tomato-garlic sauce
- 2 tbsp extra-virgin olive oil
- 4 cloves garlic, finely chopped
- 2 cups cherry tomatoes
- ½ cup low-sodium chicken or vegetable broth
- 1 tbsp tomato paste
- ¼ tsp red-pepper flakes, optional
- ½ tsp salt, or to taste
- ¼ tsp black pepper
- ½ tsp Italian seasoning
- 1 tbsp lemon juice
- ¼ cup fresh basil, chopped
- Extra basil leaves for garnish
Optional for a richer sauce
- 1 tbsp unsalted butter
- 2 tbsp grated Parmesan
Instructions
- Prepare the fish.
Pat the cod completely dry. Season both sides with salt, pepper, paprika, and Italian seasoning. - Sear the cod.
Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the fish and cook for about 3–4 minutes per side, depending on thickness. The fish should develop a golden crust. Remove to a plate. It does not need to be completely cooked yet. - Cook the tomatoes.
Add 2 tbsp olive oil to the same skillet. Add the garlic and cook for about 30 seconds. Add the cherry tomatoes and cook for 4–6 minutes, stirring occasionally, until they begin to blister and burst. - Build the sauce.
Stir in tomato paste, broth, red-pepper flakes, salt, pepper, and Italian seasoning. Simmer for 3–5 minutes, allowing the sauce to reduce slightly. - Return the fish.
Nestle the cod into the tomato sauce. Spoon some sauce over the fillets, cover, and cook for another 3–5 minutes, until the fish flakes easily and reaches 145°F (63°C) internally. - Finish.
Turn off the heat. Add lemon juice and fresh basil. For a richer version, stir 1 tbsp butter into the sauce. Add Parmesan if desired. - Serve.
Garnish with fresh basil and a little black pepper. Serve immediately with crusty bread, rice, pasta, potatoes, or roasted vegetables.
Estimated Nutrition
Per serving, assuming 4 cod fillets and the recipe without optional Parmesan/butter:
| Nutrient | Approx. amount |
|---|---|
| Calories | 390 kcal |
| Protein | 38 g |
| Total fat | 20 g |
| Saturated fat | 3 g |
| Carbohydrates | 12 g |
| Fiber | 3 g |
| Net carbs | 9 g |
| Total sugars | 6 g |
| Added sugar | 0 g |
| Cholesterol | 80 mg |
| Sodium | 650–750 mg |
| Potassium | 800–900 mg |
Nutrition is an estimate and will vary with the size of the fish, amount of oil absorbed, broth, and other brands/ingredients used.
Allergens & “Nut Info”
- Tree nuts: None intentionally used.
- Peanuts: None.
- Sesame: None.
- Wheat/gluten: None in the recipe itself, provided the broth and other packaged ingredients are gluten-free.
- Milk: None unless you add butter or Parmesan.
- Fish: Yes — cod is a finfish and a major food allergen.
- If using packaged broth, tomato paste, or seasonings, check the label for allergens and cross-contact warnings. FDA guidance recommends reading the complete ingredient list when avoiding allergens.
Q&A
Q: Can I use another fish?
Yes. Halibut, haddock, pollock, sea bass, or another firm white fish can replace cod. Adjust cooking time according to thickness.
Q: Can I use frozen fish?
Yes. Thaw it completely and pat it very dry before seasoning and searing.
Q: How do I know the fish is done?
The safest check is an internal temperature of 145°F (63°C). The flesh should also be opaque and separate easily with a fork.
Q: Can I make this without dairy?
Absolutely. Simply omit the butter and Parmesan. The olive-oil tomato sauce is already flavorful.
Q: Is this recipe keto/low-carb?
Yes, it is relatively low in carbohydrates at roughly 9 g net carbs per serving, assuming no bread, pasta, or rice is served with it.
Q: Can I make it spicy?
Add ¼–½ tsp red-pepper flakes, or finish with a little chili oil.
Q: Can I use canned tomatoes?
Yes. Use about 14 oz (400 g) diced or crushed tomatoes instead of the cherry tomatoes. Simmer the sauce a little longer to thicken it.
Q: What should I serve with it?
For low-carb: roasted broccoli, zucchini, asparagus, cauliflower rice, or a green salad. For a heartier meal: rice, mashed potatoes, pasta, or crusty bread.
Q: Does the recipe contain nuts?
No—the basic recipe is nut-free. However, if you’re cooking for someone with a serious allergy, packaged ingredients should still be checked for allergen statements and possible cross-contact.
Q: Can I prepare the sauce ahead of time?
Yes. Make the tomato sauce up to 2 days ahead, refrigerate it, then reheat it and cook the fish fresh in the sauce.
