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Pan-Seared Cod

Pan-Seared Cod in a Rich White Wine Tomato Basil Sauce

A quick and easy Pan-Seared Cod recipe featuring a rich white wine tomato basil sauce, perfect for busy weeknights.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Seafood
Calories: 280

Ingredients
  

For the Sauce
  • 2 tablespoons Olive Oil Can substitute with canola or avocado oil.
  • 1/2 teaspoon Crushed Red Pepper Flakes Adds a touch of heat.
  • 2 cloves Garlic Minced.
  • 1 cup Cherry Tomatoes Halved, fresh preferred.
  • 1/2 cup Dry White Wine Substitute with veggie broth and lemon juice if non-alcoholic.
  • 1/4 cup Fresh Basil Chopped.
  • 1 tablespoon Fresh Lemon Juice Fresh lemons are ideal.
  • 1 teaspoon Fresh Lemon Zest Omit if you don't have it.
  • to taste Salt and Pepper Essential seasoning.
  • 1 teaspoon Granulated Sugar Balancing the acidity of the tomatoes.
For the Cod
  • 4 fillets Fresh Cod Can be replaced with firm white fish like halibut or tilapia.

Equipment

  • Large sauté pan
  • nonstick skillet

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large sauté pan over medium heat. Add 1/2 teaspoon of crushed red pepper flakes and 2 minced garlic cloves, sautéing until fragrant, about 1 minute. Stir in 1 cup of halved cherry tomatoes and cook for 8-12 minutes until blistered and softened. Pour in 1/2 cup of dry white wine, simmer for 2 minutes before adding 1/4 cup of fresh basil, 1 tablespoon of lemon juice, zest, salt, sugar, and pepper. Adjust seasoning to taste and set the sauce aside.
  2. In a nonstick skillet, heat 2 tablespoons of olive oil over medium heat. Season 4 fresh cod fillets with salt and pepper. Carefully place the cod in the hot oil, cooking for about 3 minutes on each side until golden brown and the flesh flakes easily with a fork.
  3. Once the cod is perfectly cooked, gently pour the warmed white wine tomato basil sauce over the fillets in the skillet. Allow the fish to soak in the flavors for a minute before serving. Plate the cod beautifully and serve immediately.

Nutrition

Serving: 1filletCalories: 280kcalCarbohydrates: 10gProtein: 30gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 300mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 400IUVitamin C: 15mgCalcium: 50mgIron: 1mg

Notes

Ensure cod fillets are thoroughly dried before seasoning for a perfect sear. Adjust sauce seasoning to taste before serving.

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