Seared Cod in a Fresh Tomato-Basil Wine Sauce
better cod in sauce

Allow this quintessential Mediterranean meal to transport you to a breezy sun-baked terrace overlooking a lush and breezy Italian vineyard, laughing with friends over the tinkle of wine glasses and the first catch of the day, beautifully plated before you alongside colorful local harvest.

This light healthy fish is exploding with flavor, bathed in fresh basil, juicy tomatoes, aromatic garlic and a kick of white wine.

Serve beside braised green beans and wild rice, drizzled with the left-over tomato basil wine sauce from the pan (there will be plenty!).

1 ½ lb fresh cod, cut into thick fillets (or use cod loins)

2 Tbsp extra-virgin olive oil

Salt and pepper, to taste

For the sauce

2 Tbsp extra-virgin olive oil

½ tsp crushed red chili flakes

3 cloves garlic, minced

1 pint tri-colored cherry tomatoes, halved

¼ cup dry white wine (such as Sauvignon Blanc or Pinot Grigio)

½ cup fresh basil leaves, chopped

2 Tbsp fresh squeezed lemon juice

½ tsp fresh lemon zest

½ tsp salt, or to taste

¼ tsp cracked black pepper, or to taste


Preheat oven to 375 degrees Fahrenheit.

To make the sauce, heat olive oil in a large non-stick pan over medium heat. Add the crushed red chili flakes and garlic and sauté for about 1 minute, or until fragrant. Add the cherry tomatoes and cook, stirring occasionally, until they’re soft and blistering but still holding their shape (about 12 minutes). Stir in the white wine and bring the mixture to a light simmer. Stir in the basil, lemon juice, lemon zest, salt and pepper and cook for 2 more minutes. Transfer the sauce into a bowl and set aside.

For the cod, heat up more oil in the same pan over medium heat. Season both sides of the cod with salt and pepper. Place the cod in the oil and cook each side until golden brown, about 4 or 5 minutes per side. Carefully flip the cod over and place the pan in the oven to bake for another 5 minutes, or until it’s cooked through.

Pour the tomato basil wine sauce over the cod and serve.

Nutrition Facts per serving: 123 calories/6g total fat (1g saturated fat)/6g total carbs (1g dietary fiber)/16g protein


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