Pan-Seared Cod with Steamed Zucchini and Basil Oil

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

A mild, pan-seared cod filet served with tender steamed zucchini and drizzled with aromatic basil oil for a reflux-friendly dinner. This mediterranean-inspired seafood (gluten free) ready in about 25 minutes pairs about 6 oz each cod fillets, fresh basil leaves, divided olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 2, 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.

Prep: 10 min Cook: 15 min Serves 2 Mediterranean cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: Bring a pot of water to simmer and place a steamer basket inside. Add 2 medium zucchini sliced into 1/4-inch rounds, cover, and steam for 5-6 minutes until tender but still bright green.
  2. Step 2: While zucchini steams, combine 1/2 cup fresh basil leaves with 1/4 cup olive oil and 1 tbsp lemon juice in a blender. Blend until smooth to make basil oil.
  3. Step 3: Pat dry 2 cod fillets and season both sides evenly with 1/2 tsp sea salt and 1/4 tsp white pepper.
  4. Step 4: Heat a nonstick skillet over medium heat and add 1 tbsp olive oil. Place cod fillets in the skillet and cook for 4 minutes on each side until the fish flakes easily with a fork.
  5. Step 5: Plate the cod alongside the steamed zucchini and drizzle generously with the prepared basil oil for a light, reflux-soothing meal.

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Frequently asked questions

How long does Pan-Seared Cod with Steamed Zucchini and Basil Oil take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Cod with Steamed Zucchini and Basil Oil?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep about 6 oz each cod fillets from drying out.

Can I substitute ingredients in Pan-Seared Cod with Steamed Zucchini and Basil Oil?

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 Steamed Zucchini and Basil Oil for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). 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 Steamed Zucchini and Basil Oil gluten free?

Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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