Ingredients
1 pound cod fillets
1/2 teaspoon smoked paprika
1/2 teaspoon Italian seasoning
1/2 teaspoon garlic powder
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon avocado oil or olive oil
2 tablespoons butter
1/4 cup minced onion or shallot
4–5 garlic cloves, minced or finely grated
1 pint cherry tomatoes, halved
1/2 cup vegetable stock or water
1 tablespoon fresh lemon juice
4 tablespoons chopped fresh basil, plus more for garnish
Instructions
1. Combine smoked paprika, Italian seasoning, garlic powder, crushed red pepper flakes, salt, and black pepper in a small bowl. Pat the cod dry and generously season both sides with the spice mixture.
2. Heat oil in a large heavy-duty pan over medium-high heat. Add the cod and cook for about 2 minutes on each side, or until lightly browned. Remove the cod from the pan and set aside.
3. Add the butter and minced onion to the same pan. Sauté for 2-3 minutes, or until the onion softens and becomes lightly golden.
4. Add the garlic and cook for about 30 seconds, stirring occasionally, until fragrant.
5. Add the halved cherry tomatoes and cook for 2-3 minutes, stirring occasionally, until softened.
6. Stir in the vegetable stock, lemon juice, and chopped basil. Bring the sauce to a gentle simmer and taste, adding more salt if needed.
7. Return the cod to the pan and cook for another 3-5 minutes, or until the cod is cooked through.
8. Garnish with additional fresh basil and serve immediately.
Notes
Pat the cod dry before seasoning to encourage better browning.
Avoid overcooking the cod because the fillets can become dry.
Reduce or omit the crushed red pepper flakes for a milder sauce.
You can substitute halibut or tilapia for the cod.
Use olive oil instead of avocado oil if preferred.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 300
- Sugar: 6g
- Sodium: 500mg
- Fat: 17g
- Saturated Fat: 7g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 90mg
Keywords: cod in tomato garlic sauce, cod recipe, one pan cod, tomato garlic sauce, Mediterranean cod