Pan-Seared Cod with Roasted Garlic and Charred Tomato Salsa
Delicate cod fillets pan-seared to a golden crust, topped with a smoky roasted garlic and charred tomato salsa that bursts with California-inspired freshness. This seafood (gluten free, low carb) ready in about 35 minutes blends fillets (6 oz each) cod fillets, divided olive oil, medium, halved roma tomatoes into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 280 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 fillets (6 oz each) cod fillets
- 4 tbsp, divided olive oil
- 4 medium, halved roma tomatoes
- 6 whole, unpeeled garlic cloves
- 1 small, finely diced red onion
- 1/4 cup, chopped fresh cilantro
- 2 tbsp fresh lime juice
- 1 tsp smoked paprika
- 1 tsp, divided sea salt
- 1/2 tsp, divided black pepper
Instructions
- Step 1: Preheat oven to 425°F. Toss 4 halved roma tomatoes with 2 tbsp olive oil and 1/2 tsp sea salt. Place on a baking sheet cut side down. Add 6 whole unpeeled garlic cloves on the sheet. Roast for 20 minutes until tomatoes are charred and garlic soft.
- Step 2: Remove garlic from skins and mash with a fork. Chop roasted tomatoes roughly. In a bowl, combine tomatoes, mashed garlic, 1 small finely diced red onion, 1/4 cup chopped fresh cilantro, 2 tbsp fresh lime juice, 1 tsp smoked paprika, 1/2 tsp sea salt, and 1/4 tsp black pepper. Mix gently.
- Step 3: Pat dry 4 cod fillets and season both sides with 1/2 tsp sea salt and 1/4 tsp black pepper. Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add cod fillets skin side down and cook for 4 minutes without moving until crisp.
- Step 4: Flip cod carefully and cook for another 3-4 minutes until opaque and flakes easily.
- Step 5: Serve the cod topped with the roasted garlic and charred tomato salsa for a bright, smoky finish.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Pan-Seared Cod with Roasted Garlic and Charred Tomato Salsa take to make?
Total time is about 35 minutes (10 min prep + 25 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Pan-Seared Cod with Roasted Garlic and Charred Tomato Salsa?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Pan-Seared Cod with Roasted Garlic and Charred Tomato Salsa?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Cod with Roasted Garlic and Charred Tomato Salsa for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Pan-Seared Cod with Roasted Garlic and Charred Tomato Salsa gluten free?
Yes — this recipe is tagged gluten free, low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
