Mediterranean Pan-Seared Cod with Sweet Chili Lime Sauce
This Mediterranean Pan-Seared Cod with Sweet Chili Lime Sauce is a bright, flavorful seafood dish that’s quick to prepare and packed with fresh, zesty flavor. The cod is lightly coated and seared until golden, then glazed with a tangy-sweet sauce made from garlic, chili, lime, and a touch of soy. It’s simple but elegant—perfect for a light dinner that feels restaurant-quality without the effort. Serve it with rice, couscous, or a crisp salad for a complete meal.
Time: 25 minutes
Servings: 4
Ingredients
4 cod fillets (about 5–6 oz each)
¼ cup flour or cornstarch (for coating)
2 tbsp olive oil (for cooking)
2 cloves garlic, minced
¼ cup sweet chili sauce
2 tbsp lime juice (freshly squeezed)
1 tbsp soy sauce or fish sauce
¼ tsp red pepper flakes or a few fresh red chili slices (optional, for heat)
Fresh cilantro or parsley, chopped (for garnish)
Lime wedges, for serving
Instructions
Prepare the Fish
Pat the cod fillets dry with paper towels and lightly season both sides with salt and pepper. Dredge them in flour or cornstarch, shaking off any excess.
Sear the Cod
Heat olive oil in a large nonstick skillet over medium-high heat. Add the cod fillets and cook for about 3–4 minutes on each side, or until golden and flaky. Remove from the pan and set aside on a plate.
Make the Sauce
In the same skillet, reduce the heat to medium and add a touch more olive oil if needed. Sauté the minced garlic for about 30 seconds until fragrant. Stir in sweet chili sauce, lime juice, soy or fish sauce, and red pepper flakes. Let it simmer for 1–2 minutes until slightly thickened.
Glaze the Fish
Return the cod fillets to the skillet and spoon the sauce over the top. Cook for another minute to coat the fish evenly and warm it through.
Garnish and Serve
Transfer the cod to serving plates. Drizzle with extra sauce and top with fresh cilantro or parsley. Serve with lime wedges on the side for an extra burst of flavor.
Tips & Variations
Use fresh cod if possible: Fresh fillets sear better and hold their shape, but thawed frozen cod works too—just pat it very dry before coating.
Flour vs. cornstarch: Flour gives a light golden crust, while cornstarch creates a crispier texture. You can also mix the two for balance.
Don’t overcook the fish: Cod cooks quickly—once it flakes easily with a fork, it’s done. Overcooking can make it dry.
Make it spicy or mild: Adjust the heat level by adding more or less chili sauce or red pepper flakes. Fresh sliced chilies add extra kick and color.
Try other white fish: This recipe works beautifully with halibut, tilapia, haddock, or sea bass.
Add a Mediterranean twist: Serve with a side of couscous, lemon rice, or a chickpea salad with tomatoes and cucumber.
For extra depth: Add a small drizzle of honey or pomegranate molasses to the sauce for a sweet-tart contrast.
Crisp the coating: For an extra-crunchy finish, let the coated cod rest for 5 minutes before pan-searing—this helps the coating stick better.
Make it gluten-free: Use cornstarch or a gluten-free flour blend instead of regular flour, and gluten-free soy sauce or tamari.
Meal prep idea: Double the sauce and use it as a glaze for shrimp, tofu, or grilled vegetables later in the week.
Q&A
Q: Can I bake the cod instead of pan-searing it?
Yes. Brush the fillets with olive oil and bake at 400°F (200°C) for 12–15 minutes, or until flaky. Then pour the warm sauce over the baked fish before serving.
Q: What can I use instead of sweet chili sauce?
You can mix honey, a little vinegar, minced garlic, and chili flakes for a quick homemade version.
Q: How do I know when the cod is done?
The fish should flake easily with a fork and appear opaque all the way through. Overcooking will make it tough.
Q: Can I make the sauce ahead of time?
Yes. The sauce can be made up to two days in advance and kept in the fridge. Warm it before adding it to the fish.
Q: What sides go well with this dish?
Try pairing it with jasmine rice, lemon couscous, sautéed spinach, or roasted vegetables for a balanced meal.
Nutrition
(Per Serving, Approximate)
Calories: 310
Protein: 34g
Fat: 12g
Carbohydrates: 16g
Fiber: 1g
Sodium: 580mg
Conclusion
This Mediterranean Pan-Seared Cod with Sweet Chili Lime Sauce is light, vibrant, and full of flavor. The tender, flaky cod pairs perfectly with the tangy-sweet glaze, making every bite refreshing yet satisfying. It’s quick enough for a weeknight dinner but elegant enough for guests—simple ingredients, balanced flavors, and a fresh Mediterranean twist on classic fish.