Pan-Seared Cod with Saffron and Tomato Sofrito

By AislePrompt Editorial · Published 2026-07-01 · Updated 2026-07-01

Delicate cod fillets pan-seared and served with a vibrant Spanish saffron and tomato sofrito that infuses the dish with rich, aromatic flavors. This Spanish-inspired seafood recipe, ready in about 35 minutes, pairs cod fillets, olive oil, yellow onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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 pieces, 6 oz each cod fillets
• 4 tbsp olive oil
• 1 medium, finely chopped yellow onion
• 4, minced garlic cloves
• 3 medium, diced ripe tomatoes
• 1/4 tsp, soaked in 2 tbsp warm water saffron threads
• 1/2 tsp smoked paprika
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp, chopped for garnish fresh parsley
• 4, for serving lemon wedges

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Instructions

1. Step 1: Heat 2 tbsp olive oil in a large skillet over medium heat. Add 1 finely chopped medium yellow onion and 4 minced garlic cloves, sautéing for 5 minutes until soft and fragrant.
2. Step 2: Stir in 3 diced medium ripe tomatoes, 1/4 tsp saffron threads soaked in 2 tbsp warm water, and 1/2 tsp smoked paprika. Cook for 10 minutes until the mixture thickens into a sofrito. Season with 1 tsp salt and 1/2 tsp black pepper.
3. Step 3: In a separate skillet, heat remaining 2 tbsp olive oil over medium-high heat. Pat dry 4 cod fillets (6 oz each) and season with salt and pepper. Sear the cod for 4 minutes on each side until golden and cooked through.
4. Step 4: Plate the cod fillets and spoon the saffron tomato sofrito over them. Garnish with 2 tbsp chopped fresh parsley and serve with 4 lemon wedges.