Tender fillets of cod pan seared to perfection! This is an easy fish dinner recipe full of Mediterranean flavors that even picky eaters enjoy eating. Crispy fish fillets topped with a sweet and tangy tomato balsamic sauce and some freshly chopped basil. It’s both light and comforting!
This pan seared cod recipe was pretty much created out of leftovers I had in my fridge. I had a surplus of cherry tomatoes and fresh basil that were about to go bad, so I thought what better way to use them than by making a simple tomato sauce. And since cherry tomatoes in Japan are absolutely delicious, I wanted them to shine and be the main flavor of the dish. I took a recipe for a puttanesca sauce I have been making for years and tweaked it to be less salty and more sweet.
The sauce is very simple: A mix of olive oil, garlic, herbs, balsamic vinegar, honey, and cherry tomatoes. Simmering the cherry tomatoes for a few minutes released plenty of sweetness and fruitiness, and the honey and balsamic vinegar helped balanced the acidity and tanginess. I chose cod to pair with the sauce because it’s a mild fish that’s easy to find. But feel free to use other proteins such as chicken, shrimp, or tofu.
Table of contents
Ingredients Needed
- All purpose flour: Dusting flour on fish gives it a crispy texture when pan fried with a little oil. This is a trick I learned from my mother who always pan seared sole fillets this way. Only a little is needed to coat both sides of the fillets.
- Cod fillets: Cod is a firm white fish that’s mild in flavor, almost a little sweet. Alternatively, if you cannot find cod you can use something similar like haddock, tilapia, sole, or sea bass.
- Olive oil: Use a regular cooking olive oil for this recipe as the flavor will barely be detectable. We are using it to cook the fish and the cherry tomatoes (to make the sauce).
- Fresh basil leaves: Shredded basil leaves are used as garnish and to add freshness and a little sweetness.
- Garlic: A couple of garlic cloves to infuse the sauce with classic Italian flavors.
- Cherry tomatoes: Any type of cherry tomatoes can be used for this recipe. The tomatoes add sweetness and fruitiness to the sauce, which goes beautifully with fish.
- Balsamic vinegar: Use a real balsamic vinegar, one that has DOP or IGP written on the label. Brands that only say balsamic vinegar don’t follow the rules and methods used by the regions of Modeno and Reggio Emilia, which are famous for producing the best balsamic vinegars. Another way to find out if you are buying good quality balsamic vinegar is to look for the age (12 years or older), and the ingredients should only list grape must, or grape must and wine vinegar.
- Honey: A touch of honey to balance the acidity of the tomatoes and vinegar.
- Rosemary and bay leaf: The herbs add a lovely aroma to the sauce and a peppery element.
How To Make The Tomato Balsamic Sauce
Scroll all the way down to the recipe card to get the full recipe.
- Fry the garlic with the olive oil in a small pot.
- Add the remaining ingredients and simmer until the tomatoes are tender.
- Season with salt and pepper and turn the heat off.
How To Pan Sear Cod
- Season the flour with salt and pepper and dust the cold fillets until they are coated on both sides.
- Add the olive oil to a medium skillet and when the oil is hot, add the cold fillets. Cook on each side for 2-4 minutes, until they are cooked through.
- Transfer the fillets to a plate covered with a paper towel to remove excess oil.
- Serve the pan seared cod with the tomato balsamic sauce and top with fresh basil.
Expert Cooking Tip
Only flip the fish once: Cod may be considered a firm fish but it does feel more delicate than say, tuna or salmon. Because of that it’s better to leave it alone when it’s searing in the pan, to prevent it from breaking.
Knowing when to flip the fish: The fillets are ready to be flipped when they are no longer sticking to the skillet. If they are still sticking to the skillet, wait a little bit longer and try flipping them again.
Storage And Reheating
- Storage: Transfer the dish to an airtight storage container and refrigerate for up to 2 days. If you can save the fish and sauce separately, the sauce alone will keep for up to 5 days and the fish for up to 2 days.
- Reheating: Place the pan seared cod in a microwave safe container and microwave on medium for 1 to 2 minutes. I don’t recommend microwaving the fish until it’s piping hot as it might overcook and get dry.
Frequently Asked Questions
Yes, you can use pure maple syrup or regular granulated sugar. You might need to use a little extra sugar since honey is more concentrated than granulated sugar.
Yes you can but keep in mind that the sauce will taste a little different. Cooking with canned tomatoes yield flavors that are less fruity and sweet. The result will be more like a classic tomato sauce that’s more on the salty and savory side (which is still delicious!).
What To Serve With This Pan Seared Cod
The flavors of this pan seared cod are classically Italian and therefore pair well with other Mediterranean dishes. Some of my favorites are:
- Italian cauliflower stir fry
- Savory spaghetti squash with mushrooms
- Farro salad
- Scalloped potatoes
- Strawberry, tomatillo and watermelon salad
- Spring minestrone soup
- Chopped salad with endives and avocado
Other fish recipes you might like to try: Fish, pepper and leek stir fry, salmon teriyaki donburi, Korean style fish donburi, honey mustard salmon, Japanese salted salmon (shiozake), teriyaki arctic char, miso salmon, ginger garlic air fryer salmon, baked honey sriracha salmon.
Did you like this recipe? Are there changes you made that you would like to share? Share your tips and recommendations in the comments section below!
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Pan Seared Cod with Tomato Balsamic Sauce
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 2 servings 1x
- Category: Seafood
- Method: Skillet
- Cuisine: Italian
- Diet: Low Calorie
Description
Crispy fish fillets served with a sweet and tangy tomato balsamic sauce and topped with freshly chopped basil. This is an easy fish dinner with classic Italian flavors.
Ingredients
- 2 tablespoons all-purpose flour
- 1/4 teaspoon salt
- Pinch of ground black pepper
- 10–12 ounces cod fillets
- 2 tablespoons olive oil
- 4 basil leaves, shredded or finely chopped
Tomato balsamic sauce
- 1 tablespoon olive oil
- 2 garlic cloves, minced
- 20 cherry tomatoes
- 3 tablespoons balsamic vinegar
- 1 teaspoon honey
- 1/4 teaspoon dried rosemary
- 1 bay leaf
- Salt and pepper, to taste
Instructions
- Make the tomato balsamic sauce: Heat a small pot over medium heat. When the pot is hot, add the olive oil and garlic and cook for 1 minute. Add the remaining ingredients for the sauce and stir. Lower the heat to low, cover, and simmer for about 10 to minutes, until the tomatoes are tender but not completely smashed. Turn the heat off and remove the tomato skins from the sauce.
- Season the flour: While the sauce is cooking, mix the flour, salt, and ground black pepper in a bowl.
- Season the fish: Place the fish on a flat surface and use a paper towel to pat it dry. Sprinkle flour on both sides of the fish.
- Sear the fish: Place a medium size skillet over medium high heat. When the skillet is hot, add the olive oil and swirl it to coat the surface evenly. Add the fish and cook on each side for 2 to 4 minutes, depending on the thickness of the fillets. The fish is done when it flakes easily using a fork. Transfer the fish to a plate covered with paper towels. Rest the fillets for a few seconds to remove the excess oil.
- Put the dish together: Plate the fish and pour the tomato balsamic sauce over. Top with basil and serve immediately.
Nutrition
- Serving Size: 1 serving
- Calories: 396
- Sugar: 11g
- Sodium: 820mg
- Fat: 22.2g
- Saturated Fat: 3.2g
- Unsaturated Fat: 2.7g
- Trans Fat: 0g
- Carbohydrates: 21.3g
- Fiber: 2.6g
- Protein: 28.7g
- Cholesterol: 79mg
