Pan Seared Cod in a White Wine Tomato Basil Sauce

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4 from 3 votes

Pan Seared Cod in a White Wine Tomato Basil Sauce

Cod is seared, then served in a white wine tomato basil sauce for a quick Mediterranean style dinner with minimal prep.

Prep Time10

Cook Time30

Total Time40

Course: Main Course

Cuisine: Mediterranean

Servings:

Calories: 311kcal

Author: Lauren Skardal

Ingredients

1-1½ lb cod, 1-inch thick pieces
salt for seasoning
2 tablespoon extra virgin avocado or olive oil + extra as needed
2 tablespoon butter
3 cloves garlic, minced
1 shallot minced
½ cup dry white wine
1½ lbs cherry tomatoes, sliced in half
2 tablespoon minced basil
short grain brown rice for serving

Instructions

Rinse the cod and pat dry with a paper towel. Cut into large 3-5 inch length pieces, depending on how much room you have in your pan. Season with salt to remove excess moisture and set aside in the fridge for 30 minutes to 1 hour.
Remove, pat dry, and let rest for 10-15 minutes to bring to room temperature.
Bring a large sauté pan to medium-high heat (a setting of "7" out of "10"). Add the avocado or olive oil. Once hot, add the cod, placing the side that had the skin down in the pan. Cook for 5 minutes undisturbed until brown and crispy.
The fish should release from the pan on its own with only gentle nudging with a thin metal spatula.
Turn the temperature down to low and add the butter. Tilt the pan at an angle and scoop up the butter and oil. Spoon it over the tops of the fish to help cook the remaining upper portion of the fish (basting).
Do not overcrowd the pan. Cook in batches if necessary. Crowding the pan will lead to steamed cod, rather than pan seared crispy cod.
Remove the cod and set aside with the pan seared side up to keep it crispy.
Bring the pan to just below medium heat. Add another tablespoon of avocado or olive oil and the shallot. Sauté for 2 minutes, then add the garlic and sauté for 1 more minute.
Add the white wine and allow to simmer and cook off for about 5 minutes.
Add the cherry tomatoes and toss to coat. Cover and let simmer, stirring occasionally, for 10 minutes until the tomatoes soften and begin to release their juices. Remove the lid, add the basil, and stir. Let the sauce simmer and reduce for up to 5 minutes.
Add the cod back to the pan with the crispy seared side facing up and allow to warm through for 1 minute. Serve over brown rice.

Notes

Cod can be tricky to pan-sear. It cooks quickly, and because it's flaky, it can start to fall apart easily. Don't worry if it does, it will still taste great!

Thick Pieces: Choose 1-inch thick pieces. If you have thinner pieces, that’s fine too. Just reduce the cooking time to 1-2 minutes per side.
Season with Salt: Season with salt, let sit for 30 minutes - 1 hour, then pat dry.
High Heat: Pan sear at high heat, which helps keep the fish together under the thin crust.
Sear the Side that Had the Skin Down: Sear by placing the side down that used to have the skin on it first. Wait until it's brown and crispy (i.e. don’t touch it at all while you’re waiting). The fish will release from the pan on its own (or mostly on its own) when it is ready, about 5 minutes. Don't worry if it sticks in a few spots.
Stainless Steel Pan: Use a stainless steel pan rather than non-stick which will not hold up to high heat.
Sear on One Side Only: Do not flip, but baste the tops of the fish with the hot oil and added butter.
Fully Thaw If Using Frozen: If using frozen cod, place the frozen cod in the fridge overnight to defrost. Do not cook from frozen. Ensure that the cod is completely defrosted before cooking. Otherwise, it will cook unevenly and may be undercooked in the middle or overcooked on the outside.

Nutrition