Pan-Seared Cod with Sofrito and Saffron Rice

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-06-24 · Updated 2026-06-24

Lightly pan-seared cod fillets served atop aromatic saffron-infused rice and a vibrant Spanish sofrito sauce. This spanish-inspired seafood ready in about 45 minutes pairs divided Olive oil, medium, finely chopped Onion, medium, finely chopped Red bell pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 370 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 fillets (150 g each), skin removed Cod fillets
• 4 tbsp, divided Olive oil
• 1 medium, finely chopped Onion
• 1 medium, finely chopped Red bell pepper
• 2 medium, peeled and diced Tomato
• 3, minced Garlic cloves
• 1 tsp Smoked paprika
• 1 cup Long-grain rice
• 1/4 tsp, soaked in 2 tbsp warm water Saffron threads
• 2 cups Vegetable broth
• 1 tsp Salt
• 1/2 tsp Black pepper
• 2 tbsp, chopped for garnish Fresh parsley

Instructions

1. Step 1: Rinse 1 cup long-grain rice under cold water. In a medium saucepan, heat 2 tbsp olive oil over medium heat. Add 1 finely chopped onion and 1 finely chopped red bell pepper, sautéing for 5 minutes until softened.
2. Step 2: Stir in 3 minced garlic cloves and 1 tsp smoked paprika, cooking for 1 minute until fragrant. Add 2 diced peeled tomatoes and cook for 3 minutes until the mixture thickens slightly.
3. Step 3: Add the rinsed rice, 2 cups vegetable broth, 1 tsp salt, and 1/4 tsp saffron threads with 2 tbsp soaking water. Bring to a boil, reduce heat to low, cover and simmer for 18 minutes until rice is tender.
4. Step 4: Meanwhile, heat 2 tbsp olive oil in a large non-stick skillet over medium-high heat. Season 4 cod fillets with 1/2 tsp black pepper and a pinch of salt. Sear the fillets for 3-4 minutes per side until golden and cooked through.
5. Step 5: Fluff the saffron rice with a fork and divide onto plates. Top each serving with a cod fillet and garnish with 2 tbsp chopped fresh parsley.