VenezuelanMedium · Hot
Pan-Seared Cod with Sofrito and Black Beans
Warm, fragrant cod fillets nestled on a rich sofrito base, alongside hearty black beans seasoned with cumin and aromatics. A comforting Venezuelan-inspired plate that brings the soul of home to your table.
Prep
15 min
Cook
30 min
Total
45 min
Method
Prepare the Sofrito
1
Heat 3 tablespoons olive oil in a skillet over medium-low heat. Add the diced onion and bell pepper. Cook, stirring occasionally, for 5-7 minutes until softened and translucent. Add the minced garlic and cook for 1 minute until fragrant. Stir in the tomatoes, cumin, and remaining salt. Let this simmer gently for 10-12 minutes until the tomatoes break down and the sofrito thickens into a rich, aromatic sauce. Set aside and keep warm.
Cook the Black Beans
2
Pour in the black beans with their liquid. Bring to a gentle simmer and cook for 15-20 minutes, stirring occasionally, until the beans are heated through and slightly thickened. Taste and adjust salt if needed. Keep warm.
Season and Sear the Cod
3
Carefully place the cod fillets in the hot pan, skin-side down. Sear undisturbed for 3-4 minutes until golden and caramelized. Flip carefully and cook another 3-4 minutes until the fish flakes easily with a fork and is cooked through. Work in batches if needed to avoid crowding.
Plate and Serve
4
Place the seared cod fillet on top of the sofrito. Finish with a squeeze of fresh lemon juice over the fish, and garnish with chopped fresh parsley. Serve immediately while everything is warm and fragrant.
A
Nutri-Score
Excellent balance
A–E · lower is better · score -5
Calories
788
per serving
High in protein · 55gSource of fibre · 25gLow sugar · 10gLow saturated fat · 4g
Protein
55g
Carbs
91g
Fat
24g
Sat. fat
4g
Fiber
25g
Sugar
10g
Sodium
2351mg
Gluten FreeDairy FreeHeart HealthyLow SodiumDiabetes FriendlyHigh ProteinLow Fat
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
Grade pending
Environmental impact
Estimated footprint
Grade pending · 65% ingredient coverage
kg CO2e
≥0.5
per serving
Black beans drives 35% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
7
Umami
4
Sweet
5
Salty
3
Sour
1
Bitter
1
Spicy
Textures
CrispyTenderFlakySaucy
Aromas
EarthyHerbalSavory
Kitchen Equipment
Primary Tool
SkilletCounter FootprintMedium
Techniques
Safety & Storage
Cooking Temperature
Cook cod fillets to an internal temperature of 145°F (63°C) to ensure food safety. The fish is done when it flakes easily with a fork and appears opaque throughout.
High Risk Population
Fish is considered a high-risk food item. Pregnant women, young children, elderly individuals, and immunocompromised persons should only consume fish cooked to the recommended internal temperature.
Cross Contamination
Use separate cutting boards and utensils for raw fish to prevent cross-contamination with other ingredients. Wash all surfaces and tools thoroughly after handling raw cod.
Storage
Refrigerate any leftovers within 2 hours of cooking at 40°F (4°C) or below. Consume within 2-3 days for best quality and safety.
Handling
Handle raw cod with clean hands. Never reuse marinade that has touched raw fish unless boiled first. Pat fish dry before searing for optimal browning and food safety.
Shelf Life
Cooked fish dishes should be consumed within 2-3 days when properly refrigerated. Do not leave at room temperature for more than 2 hours total.
Pro Tips
Technique
Never rush your sofrito! Let the onions and peppers cook slowly over medium-low heat until they're completely soft and sweet, almost melting. This patience is what builds the depth that makes the whole dish sing like it should.
Substitution
If cod isn't available, sea bass or halibut work beautifully — any firm white fish that can hold its shape in the pan. And don't have fresh tomatoes? Good canned whole tomatoes are perfectly acceptable in my kitchen; we learned to make magic with what we had.
Flavor Boost
A handful of fresh cilantro stirred into the beans at the very end adds a brightness that cuts through the richness. My abuela always said fresh herbs are the final kiss on a dish.
From the chef
The sofrito is everything here — onion, bell pepper, garlic, and tomato cooked down with cumin until the pot smells like it has been going for hours, even if it has not. The cod goes in last, seared until the flesh is golden and just flaking apart, then nestled right onto that aromatic base. Black beans braised in their own liquid bring the heft and earthiness that makes this a real meal. A squeeze of lemon over the fish at the end, some fresh parsley, and the whole plate comes alive. Warm, fragrant, and deeply satisfying — this is Venezuelan comfort translated into a weeknight dinner.
TagsSeafoodComfort FoodPan SearedHigh ProteinGluten FreeSofrito
AllergensFish
Source: generated · June 10, 2026