Pan-Seared Cod in White Wine Tomato Basil Sauce

Introduction

Pan-Seared Cod in White Wine Tomato Basil Sauce is a delightful seafood dish that combines the delicate flavors of fresh cod with the richness of a wine-infused tomato and basil sauce. Perfect for a weeknight dinner or a special occasion, this dish delivers elegance and simplicity in every bite.

Ingredients

• 4 cod fillets, about 6 ounces each
• Salt and pepper to taste
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1/2 cup white wine
• 1 can (14 ounces) diced tomatoes, drained (or sliced cherry tomatoes)
• 1/4 cup fresh basil leaves, chopped
• 1 tablespoon fresh lemon juice
• Lemon wedges for serving
• Fresh basil leaves for garnish

Instructions

1. Season the Cod: Pat the cod fillets dry and season both sides with salt and pepper.
2. Pan-Sear the Cod: Heat olive oil in a skillet over medium-high heat. Sear the fillets for 3-4 minutes per side until golden and cooked through (internal temp: 145°F/63°C).
3. Make the Sauce: Remove the cod, then sauté garlic in the same skillet. Add white wine, reduce slightly, then stir in tomatoes. Cook for 3-4 minutes. Add basil, lemon juice, salt, and pepper.
4. Combine and Serve: Return cod to skillet, spoon sauce over top, and simmer for 1-2 minutes. Garnish with basil and lemon wedges. Serve immediately.

Method

This recipe uses the pan-searing technique to lock in the moisture and flavor of the fish while building a rich base in the pan to create the sauce. It’s a one-skillet dish that maximizes flavor with minimal cleanup.

History

Cod has long been a staple in European coastal cuisine, prized for its mild flavor and firm texture. Pairing it with tomato, wine, and basil draws from classic Mediterranean culinary traditions, especially Italian and French kitchens.

Benefits

• Cod is low in fat and high in protein.
• Rich in omega-3 fatty acids, good for heart health.
• Tomatoes provide antioxidants like lycopene.
• Garlic and basil have anti-inflammatory and immune-boosting properties.

Formation

The dish is formed by layering flavors: first the seared cod, then a reduction of white wine and garlic, followed by the acidity of tomatoes and freshness of basil. Together, they build a balanced and aromatic sauce.

Conclusion

Pan-Seared Cod in White Wine Tomato Basil Sauce is a flavorful, healthy, and beautiful dish that’s easy to prepare yet impressive enough to serve to guests. Its blend of Mediterranean flavors makes it a go-to recipe for seafood lovers.

Lovers

This dish is loved by seafood enthusiasts and anyone who appreciates vibrant, fresh flavors. It’s especially popular among fans of Mediterranean and healthy cooking.

Nutrition

• Calories: ~280 per serving (excluding sides)
• Protein: 30g
• Fat: 12g (mainly from olive oil)
• Carbohydrates: 8g
• Fiber: 2g
• Vitamin C: 25% DV
• Calcium: 4% DV

Conclusion

Whether served with rice, pasta, or crusty bread, this dish offers a gourmet experience right from your home kitchen. The balance of flavors and nutrition makes it a well-rounded meal for any occasion.

Lovers

Ideal for home cooks, foodies, and healthy eaters alike—this cod recipe has become a favorite among people who seek easy elegance in their meals.