Mediterranean Pan-Seared Cod in a Tomato and Bell Pepper Sauce
This Mediterranean-style pan-seared cod is light, flavorful, and full of vibrant colors. The tender, flaky fish is paired with a rustic tomato and bell pepper sauce infused with garlic, white wine, and fresh basil. A touch of lemon brightens the dish, while olive oil ties everything together with that signature Mediterranean richness. It’s simple enough for a weeknight yet elegant enough for a special meal — delicious served with couscous, rice, or crusty bread to soak up the sauce.
Total Time: 30 minutes
Serves: 4
Ingredients
For the Cod:
4 cod fillets (about 5–6 oz each)
2 tbsp olive oil
Salt and black pepper, to taste
For the Sauce:
2 tbsp olive oil
1 small onion, diced
3 cloves garlic, minced
2 bell peppers (any color), thinly sliced
1 can (14 oz) diced tomatoes (or 3–4 fresh tomatoes, chopped)
¼ cup dry white wine (or vegetable broth)
2 tbsp chopped fresh basil
1 tbsp lemon juice + ½ tsp lemon zest
¼ tsp crushed red pepper flakes (optional)
Salt and pepper, to taste
Instructions
Season the Cod:
Pat the cod fillets dry with paper towels. Season both sides generously with salt and pepper.
Sear the Fish:
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the cod fillets and sear for 3–4 minutes per side, until golden and just cooked through. Remove from the pan and set aside on a plate.
Start the Sauce:
In the same skillet, reduce the heat to medium. Add 2 tablespoons of olive oil and the diced onion. Sauté for 2–3 minutes until softened.
Add Garlic and Peppers:
Stir in the minced garlic and sliced bell peppers. Cook for 4–5 minutes until the peppers are tender and fragrant.
Add Tomatoes and Wine:
Pour in the diced tomatoes and white wine. Stir to combine and bring to a gentle simmer. Let it cook for 6–8 minutes until slightly thickened and the flavors meld together.
Season and Brighten:
Add salt, pepper, lemon zest, and red pepper flakes (if using). Stir in the lemon juice and fresh basil for a bright, fresh finish.
Combine with the Cod:
Return the seared cod fillets to the pan. Spoon some of the sauce over the top, cover, and let it simmer gently for 2–3 minutes so the flavors blend without overcooking the fish.
Serve:
Serve the cod warm, topped with plenty of the tomato and pepper sauce. Garnish with extra basil or a drizzle of olive oil.
Serving ideas:
Pair it with fluffy couscous, lemon rice, quinoa, or a slice of rustic bread. A side of roasted vegetables or a simple green salad makes it a complete Mediterranean meal.
Tips & Variations
Choose Fresh, Firm Cod
Look for thick, firm fillets with a mild scent. If using frozen cod, thaw it fully and pat dry before cooking to prevent excess moisture from steaming the fish instead of searing it.
Don’t Overcook the Fish
Cod cooks quickly—about 3 to 4 minutes per side depending on thickness. Once it flakes easily with a fork and turns opaque, it’s done. Overcooking can make it dry, so remove it as soon as it’s just cooked through.
Get a Perfect Sear
To get that beautiful golden crust, make sure the skillet and oil are hot before adding the fish. Avoid moving the fillets while they sear, and use a fish spatula to flip them gently.
Balance the Sauce Flavors
If your tomatoes are too acidic, add a pinch of sugar or drizzle of honey. If it tastes too rich, a splash of lemon juice or white wine brightens it instantly.
Add Depth with Wine or Broth
Dry white wine enhances the Mediterranean flavor and adds a subtle acidity that balances the olive oil and tomatoes. If you prefer not to use alcohol, vegetable or chicken broth works just as well.
Play with Pepper Colors
Using a mix of red, yellow, and orange bell peppers gives the dish sweetness, color, and variety. Green peppers can be used but have a stronger, slightly bitter flavor.
Add Mediterranean Extras
For more depth, stir in a handful of:
Kalamata olives for saltiness.
Capers for briny flavor.
Chopped sun-dried tomatoes for richness.
Spinach or kale near the end for color and nutrition.
Fresh Herbs Make a Difference
Fresh basil brings the sauce to life, but you can also use parsley, oregano, or thyme. Add them just before serving so their flavor stays bright and fresh.
Adjust the Heat
Crushed red pepper flakes add a subtle kick, but you can skip them for a mild dish or increase the amount for extra warmth.
Serving Variations
Over Grains: Serve with couscous, bulgur, or rice to absorb the sauce.
Low-Carb Option: Serve over zucchini noodles or cauliflower mash.
Mediterranean-Style Platter: Pair with hummus, grilled vegetables, and warm pita.
Q&A
Q: Can I use another type of fish instead of cod?
Yes. Haddock, halibut, tilapia, or sea bass all work well. Just adjust the cooking time slightly depending on thickness—thicker fillets need an extra minute or two per side.
Q2: Can I make the sauce ahead of time?
Absolutely. You can make the tomato and bell pepper sauce a day in advance and store it in the fridge. When ready to serve, gently reheat the sauce and add freshly seared cod.
Q: What can I use instead of white wine?
Vegetable broth, chicken broth, or a splash of lemon juice mixed with water make great substitutes. You’ll still get a bright, flavorful sauce without the alcohol.
Q: How do I keep the fish from sticking to the pan?
Use a nonstick skillet or a well-seasoned stainless-steel pan. Make sure the oil is hot before adding the fish and avoid flipping it too early. Once it releases easily, it’s ready to turn.
Q: Can I make this dish spicy?
Yes. Add extra red pepper flakes or stir in a spoonful of harissa or chili paste for a Mediterranean-style heat.
Q: What side dishes pair best with this?
This cod pairs beautifully with lemon couscous, roasted potatoes, sautéed spinach, or a fresh Mediterranean salad with olives and feta.
Q: How long does it keep?
Leftovers can be stored in an airtight container in the fridge for up to 2 days. Reheat gently over low heat so the fish doesn’t dry out.
Nutrition
(Per Serving, Approx. 4 Servings)
Calories: 310
Protein: 34g
Fat: 14g
Saturated Fat: 2g
Carbohydrates: 10g
Fiber: 2g
Sugar: 4g
Cholesterol: 70mg
Sodium: 350mg
Potassium: 850mg
(Values vary depending on oil, wine, and fish portion sizes.)
Conclusion
Mediterranean Pan-Seared Cod in Tomato and Bell Pepper Sauce brings together the best of coastal Mediterranean cooking—fresh fish, olive oil, and bright, garden-grown flavors. The cod stays tender and flaky, soaking up the tangy tomato and sweet pepper sauce that’s balanced by lemon and herbs. It’s wholesome, colorful, and elegant without any fuss. Serve it with your favorite grains or bread, and you’ve got a light yet satisfying meal that feels like a taste of the Mediterranean seaside.