This pan-seared cod with white wine tomato basil sauce is a weeknight hero—elegant enough for guests, yet simple enough for a busy evening. The flaky, golden cod pairs perfectly with a bright, garlicky sauce bursting with fresh tomatoes and basil. Ready in just 30 minutes, it’s a low-calorie, Mediterranean-inspired dish that’s as delicious as it is healthy. Whether you’re a seafood lover or just looking for a quick dinner, this recipe will become a staple. Keep reading for pro tips and serving ideas!
Why You’ll Love This Recipe
- Quick & Easy: Ready in 30 minutes with minimal prep.
- Healthy: Low in calories (220 kcal per serving) and packed with fresh ingredients.
- Versatile: Pairs well with pasta, rice, or roasted veggies.
- Flavorful: Bright lemon, aromatic basil, and crisp white wine elevate the dish.
Ingredients
Serves 4
- 4 cod fillets (about 6 oz each), patted dry
- 1/4 cup all-purpose flour (substitute gluten-free flour for GF option)
- Salt and freshly ground black pepper, to taste
- 2 tablespoons olive oil
- 2 garlic cloves, minced
- 1 small onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1/2 cup dry white wine (e.g., Sauvignon Blanc or Pinot Grigio)
- 1/4 cup fresh basil leaves, roughly chopped
- Juice of 1 lemon (about 2 tablespoons)
Optional: 1/4 teaspoon red pepper flakes for a subtle kick.
Equipment Needed
- Large skillet (non-stick or cast iron)
- Spatula
- Tongs
- Cutting board and knife
- Measuring cups and spoons
Instructions
- Prepare the Cod: Season both sides of the cod fillets with salt and pepper. Lightly dust each fillet with flour, shaking off excess to prevent sticking.
- Sear the Cod: Heat olive oil in a large skillet over medium-high heat until shimmering. Add the cod fillets and sear for 3-4 minutes per side, until golden and crispy. Carefully remove the cod and set aside on a plate.
- Sauté Aromatics: In the same skillet, add garlic and onion. Sauté for 2-3 minutes, stirring occasionally, until the onion is translucent and fragrant.
- Cook the Tomatoes: Add cherry tomatoes and cook for 4-5 minutes, stirring occasionally, until they soften and begin to release their juices.
- Make the Sauce: Pour in the white wine, scraping up any browned bits from the skillet’s bottom. Add red pepper flakes if using. Reduce heat to medium and simmer for 5 minutes, until the sauce thickens slightly.
- Finish the Dish: Return the cod fillets to the skillet, nestling them into the sauce. Sprinkle with fresh basil and drizzle with lemon juice. Cook for 2-3 minutes, until the cod is warmed through and flakes easily with a fork.
- Serve: Transfer the cod and sauce to plates. Garnish with extra basil if desired. Serve immediately with your choice of sides.
Serving Suggestions
- Pairings: Serve with crusty bread to soak up the sauce, or over linguine, quinoa, or roasted zucchini.
- Wine Pairing: A crisp white wine like Sauvignon Blanc complements the sauce’s flavors.
- Garnish: Add a sprinkle of lemon zest or parmesan for extra flair.
Pro Tips
- Choose Fresh Cod: Look for firm, white fillets with no fishy odor. Frozen cod works too—just thaw completely and pat dry.
- Don’t Overcook: Cod is done when it reaches an internal temperature of 145°F (63°C) or flakes easily.
- Sauce Consistency: If the sauce is too thin, simmer a bit longer. If too thick, add a splash of wine or broth.
- Make It Ahead: Prep the sauce up to a day in advance and reheat before adding the seared cod.
Nutritional Information
- Calories: 220 kcal per serving
- Servings: 4
- Macros (per serving):
- Protein: 26g
- Fat: 8g
- Carbohydrates: 8g
- Fiber: 1g
- Sugar: 2g
Storage & Reheating
- Storage: Store leftovers in an airtight container in the fridge for up to 2 days.
- Reheating: Gently reheat in a skillet over low heat with a splash of water or wine to loosen the sauce. Avoid microwaving to prevent overcooking the fish.
- Freezing: Not recommended, as the texture of cod may become mushy.
Dietary Adaptations
- Gluten-Free: Use gluten-free flour or cornstarch for dusting.
- Low-Carb/Keto: Skip the flour and sear the cod as is.
- Dairy-Free: Naturally dairy-free, no adjustments needed.
Frequently Asked Questions
Can I use another type of fish?
Yes! Halibut, haddock, or tilapia are great substitutes, though cooking times may vary slightly.
What if I don’t have white wine?
Substitute with chicken or vegetable broth and a splash of white wine vinegar for acidity.
How do I know when the cod is cooked?
The cod should be opaque and flake easily with a fork. Use a meat thermometer if unsure (145°F/63°C).
Recipe Card
Pan-Seared Cod with White Wine Tomato Basil Sauce
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Calories: 220 kcal per serving
Ingredients:
- 4 cod fillets (6 oz each)
- 1/4 cup all-purpose flour
- Salt and pepper, to taste
- 2 tbsp olive oil
- 2 garlic cloves, minced
- 1 small onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1/2 cup dry white wine
- 1/4 cup fresh basil, chopped
- Juice of 1 lemon
Instructions:
- Season cod with salt and pepper; dust with flour.
- Heat olive oil in a skillet over medium-high. Sear cod 3-4 minutes per side. Remove and set aside.
- Sauté garlic and onion in the skillet until translucent.
- Add tomatoes; cook until softened, 4-5 minutes.
- Deglaze with wine; simmer 5 minutes until thickened.
- Return cod to skillet, add basil and lemon juice. Cook 2-3 minutes.
- Serve with desired sides.
