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A cast iron skillet with cooked cod fillets and roasted cherry tomatoes, garnished with herbs, surrounded by garlic, olive oil, and seasonings on a red surface.
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5 from 1 vote

Pan Seared Cod with Blistered Tomatoes

This pan-seared cod delivers that perfect golden crust you've been trying to nail at home with a perfeclty flaky inside. The fish gets a hard sear for a bronzed exterior that stays tender in the center, then shares the pan with cherry tomatoes that blister and burst into a garlicky sauce. One skillet, minimal cleanup, maximum flavor.
Prep Time15 minutes
Cook Time25 minutes
Total Time40 minutes
Course: Main Course
Cuisine: Italian
Servings: 4 servings
Calories: 315kcal
Author: Dee Broughton

Ingredients

For the Pan Seared Cod:

  • 1½ pounds cod cut into 4 portions
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper
  • 2 tablespoons avocado oil or olive oil

For the Blistered Tomato Sauce:

  • 2 tablespoons olive oil
  • 2 pints cherry tomatoes
  • 4 cloves garlic sliced
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper
  • 1 tablespoon balsamic vinegar
  • 2 tablespoons fresh basil

Instructions

  • Pat the cod completely dry with a paper towel. Season with salt and pepper on both sides.
    Raw white cod fillets on parchment paper in a metal tray, seasoned with pepper, surrounded by garlic, basil, salt, and pepper on a red surface.
  • Heat the oil in a non-stick or cast-iron skillet over medium-high heat until it shimmers.
  • Place the fish in the hot pan, making sure not to overcrowd it. If your skillet is not large enough to hold all four fillets with space between them, cook in two batches.
  • Cook for 3-4 minutes per side, until a golden brown crust forms and the fish is cooked through. Transfer to a plate and set aside.
    Three pieces of cooked white cod in a cast iron skillet, with salt, pepper, garlic, and herbs on a red surface.
  • Reduce the heat to medium and add 2 tablespoons of olive oil to the same skillet.
  • Add the whole cherry tomatoes. Cook for 6-8 minutes, shaking the pan occasionally and allowing the tomatoes to sit undisturbed for periods to char and blister.
  • Once most of the skins have burst, add the garlic, salt, and pepper, and cook for about 30-45 seconds until the garlic is fragrant.
    A cast iron skillet filled with cherry tomatoes, sliced garlic, and seasonings; surrounded by bowls of salt, pepper, garlic cloves, basil, and a beige cloth on a red surface.
  • Stir everything together.
  • Pour in the balsamic vinegar to deglaze the pan, scraping up any bits from the bottom. Allow the tomatoes to simmer for another minute.
  • Return the cod to the skillet, spooning some of the tomatoes and pan sauce over the top.
    A cast iron skillet with cooked cod, cherry tomatoes, and chopped herbs, surrounded by bowls of salt, pepper, garlic cloves, and basil on a red surface.
  • Let the fish warm through for about one minute. Remove the pan from the heat, and garnish with fresh basil.

Notes

  • Dry your fish completely. Any moisture will steam the cod instead of letting it sear, so grab extra paper towels and take a minute to pat it bone-dry.
  • Hot pan = crust. Heat the skillet until the oil shimmers before adding the fish. That’s the moment you’ll get those crispy edges.
  • Don’t mess with it too soon. The fish will naturally release from the pan when the crust is ready — if it sticks, wait another 30 seconds.
  • Use the same pan for the sauce. Those browned bits from the fish are pure flavor gold — the balsamic deglaze pulls them right into the tomato sauce.
  • Blister, don’t stew. Let the tomatoes sit long enough in contact with the hot pan to char before stirring. That’s where the smoky sweetness comes from.
  • Finish fast. Cod cooks quickly; as soon as it flakes easily, it’s done. Overcook it and you’ll lose that buttery texture.
  • Customize the sauce. Swap herbs, add capers, or hit it with chili flakes — it’s a flexible, five-minute pan sauce that works with any firm white fish.

Nutrition

Serving: 1serving | Calories: 315kcal | Carbohydrates: 12g | Protein: 33g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 73mg | Sodium: 1282mg | Potassium: 1245mg | Fiber: 2g | Sugar: 7g | Vitamin A: 1281IU | Vitamin C: 57mg | Calcium: 65mg | Iron: 2mg