Pan-Seared Cod with Tomato-Olive Relish over Rice

Why This Pan-Seared Cod Recipe Delivers Juicy Results

Ever bite into cod that’s tough and dry? Most pan-seared cod recipes fail because they sear too hard without moisture. This pan-seared cod with tomato-olive relish fixes that. You nestle the fish into blistered tomatoes and olives, so their juices baste it perfectly.

Therefore, you get flaky, juicy results every time. No more dry fish dinners. The one-pan method saves cleanup too. In addition, it infuses bold flavors right into the cod.

The secret lies in the switch from searing to gentle poaching under a lid. That golden crust forms first, then steam from the tomatoes locks in moisture at exactly 145°F. Prep takes 10 minutes, cooking 20 more. Serves 2. High in protein, low carb, around 450 calories per serving.

Key Ingredients for Pan-Seared Cod Success

You need just seven simple ingredients for this pan-seared cod recipe. Each one plays a key role in juicy fish and vibrant relish. First, cod fillets provide mild flavor and firm texture. Next, cherry tomatoes blister into a saucy base. Olives add briny pop, rice soaks up juices, and parsley brightens it all. Olive oil conducts heat, while salt and pepper season evenly.

Cod Fillets: Skin-On for Crisp Texture

Grab 2 cod fillets, 6 oz each. Skin-on holds up best during searing; it crisps nicely without falling apart. Pat them dry thoroughly, since moisture steams instead of sears. Aim for 1-inch thick pieces. Wild cod tastes cleaner than farmed, but both work great here.

Cherry Tomatoes and Olives: Blistering Base

Use 2 cups mixed red and orange cherry tomatoes. Their small size bursts perfectly at high heat, releasing sweet juices. Add 1/2 cup pitted black olives, halved for even distribution. Fresh tomatoes blister better than larger ones; drain olives well to avoid excess liquid.

Rice and Fresh Parsley: Fluffy Foundation

1 cup uncooked white rice forms the base. Rinse it first to remove starch and prevent gumminess. Chop 1/4 cup fresh parsley right before adding; it stays vibrant and adds fresh contrast. Use 3 tbsp olive oil total, plus 1 tsp salt and 1/2 tsp pepper for balance.

Science of Searing Cod in Tomato Juices

The Maillard reaction creates that golden crust on your pan-seared cod. High heat browns the surface proteins at around 300°F. However, without the tomato-olive juices, fish dries out fast. Here, blistering tomatoes release steam, turning the skillet into a poaching bath at 145°F internal temp.

Therefore, you lock in moisture while building flavor. Dry pan-searing skips this, leading to tough results. This method contrasts perfectly: sear first, then poach gently.

Blistering Tomatoes for Natural Basting

Tomato cell walls burst at about 350°F, thanks to pectin breaking down. That forms a natural sauce. In addition, juices baste the cod, keeping it flaky. Stir occasionally for even blistering.

Internal Temps: 145F for Flaky Perfection

Fish proteins denature at 145°F, unlike steak’s lower temp. Check with a thermometer in the thickest part. Pull it off heat then; it finishes cooking from residual heat. Over 150°F, it gets dry.

Equipment Essentials for Even Pan-Searing

A large 12-inch skillet is key for this pan-seared cod with tomato-olive relish. Cast iron retains heat best for shimmering oil. A tight-fitting lid traps steam for poaching. In addition, an instant-read thermometer ensures doneness. Skip fancy tools; tongs and paper towels do the rest. Non-stick works, but stainless gives better sear.

Skillet Size and Material Choices

Choose 12-inch cast iron for superior heat retention. Oil shimmers quickly, searing evenly. Avoid small pans; they overcrowd and steam the fish.

Tools for Precise Temperature Control

Grab an instant-read thermometer to hit 145°F exactly. Use tongs to nestle cod without splashing. These keep your pan-seared cod perfect.

Step-by-Step: Cooking Pan-Seared Cod with Relish

Follow these phases for foolproof pan-seared cod with tomato-olive relish over rice. Times are precise, with sensory cues to guide you. Total cook time stays under 25 minutes after rice.

Phase 1: Fluffy Rice Preparation

Rinse 1 cup white rice under cold water until clear. Cook in 2 cups water per package; it takes 15 minutes. Fluff and keep warm covered. This prevents stickiness and soaks up relish juices later.

Phase 2: Prepping and Seasoning Cod

Pat cod dry with paper towels; excess moisture prevents browning. Season both sides with 1/2 tsp salt and 1/4 tsp pepper. Let it sit 5 minutes. Dry surface ensures crisp sear.

Phase 3: Blistering Tomatoes and Olives

Heat 2 tbsp olive oil over medium-high until shimmering; a water drop sizzles. Add tomatoes and olives. Cook 5 minutes, stirring occasionally. Look for blisters, bursts, and sweet aroma as juices form a saucy base. Season with remaining salt and pepper.

Phase 4: Nestling and Searing Cod

Nestle cod flesh-side down into the mixture. Cook uncovered 3-4 minutes over medium heat. Golden crust forms; spoon juices over top for even flavor.

Phase 5: Covering for Gentle Poaching

Reduce to medium-low, cover, and cook 5-6 minutes undisturbed. Fish hits 145°F; juices poach it flaky. Uncover, add last tbsp oil and parsley. Serve seared-side up over rice with extra juices.

Avoiding Dry Cod: Troubleshooting Pitfalls

Dry cod happens from high heat throughout or skipping the pat-dry step. Overcrowding the skillet steams instead of sears. For perfect pan-seared cod, watch heat levels and use the lid only at the end. Soggy rice? Rinse well and keep it warm loosely covered. Overcooked edges firm up too much; pull at 145°F exactly.

Overcooking Signs and Fixes

If cod flakes too easily or looks opaque white, it’s overdone. Rest it 2 minutes post-cook; juices redistribute. Next time, rely on thermometer, not time.

Relish Too Watery or Thick

Watery means underripe tomatoes or undrained olives. Use ripe cherries and pat olives dry. Too thick? Add a splash of water during blistering.

Flavor Twists on Tomato-Olive Relish Cod

Swap black olives for green ones to amp brininess. Add lemon zest for bright acid that cuts richness. Try basil or dill instead of parsley for herb twists. For spice, dust paprika on cod before searing. Switch to brown rice or quinoa for nuttier base. All keep it healthy and fresh.

Briny Swaps and Herb Additions

Capers replace olives for sharper tang. Fresh dill pairs with the tomatoes’ sweetness. Lemon zest grated over top wakes up flavors without overpowering the pan-seared cod.

Pairing Sides with Pan-Seared Cod over Rice

Balance the relish’s acidity with simple greens like arugula salad. Roast asparagus adds crisp earthiness. Crusty bread mops up juices. Sparkling water with lemon refreshes the palate alongside this light meal.

Common Questions on Pan-Seared Cod Recipe

Can I Use Frozen Cod Fillets?

Yes, thaw fully in the fridge overnight. Pat extra dry to remove ice crystals, which cause steaming. Season after thawing for best flavor absorption.

Skinless Cod Works Here?

Absolutely, skinless cod sears fine. Reduce uncovered sear to 2-3 minutes since it cooks faster. Flip gently if needed for even crust.

Best Rice Type for This Dish?

Jasmine rice fluffs best, staying separate and soaking up relish without mush. Basmati works too for fragrance. Avoid short-grain; it gets sticky.

How to Store Leftovers?

Store in an airtight container in the fridge up to 2 days. Reheat gently in a skillet over low with a splash of water to revive moisture. Don’t freeze; fish gets mushy and rice grainy.

Scaling for More Servings?

Double ingredients but use a larger skillet to avoid crowding. Cook in batches if needed; keep first batch warm in a 200°F oven. Rice scales easily in a bigger pot.