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Pan-Seared Cod

Savory Pan-Seared Cod in Zesty White Wine Tomato Sauce

Quick and delicious Pan-Seared Cod recipe with a vibrant white wine tomato sauce, perfect for busy weeknights.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 320

Ingredients
  

For the Sauce
  • 2 tablespoons Olive oil Can substitute with avocado oil
  • 1/4 teaspoon Crushed red pepper flakes Omit for a milder dish
  • 3 cloves Garlic (minced) Shallots can be used as a substitute
  • 1 pint Cherry tomatoes (halved) Canned diced tomatoes can be used
  • 1/4 cup Dry white wine Optional, can substitute with vegetable broth
  • 1/2 cup Fresh basil (chopped) Fresh parsley can work as a substitute
  • 2 tablespoons Fresh lemon juice Can substitute with lime juice
  • 1/2 teaspoon Lemon zest Optional
  • 1/2 teaspoon Salt More to taste
  • 1 teaspoon Granulated sugar Omit if preferred
  • 1/4 teaspoon Black pepper More to taste
For the Cod
  • 1.5 pounds Cod (cut into 4 fillets) Can substitute with haddock or tilapia

Equipment

  • Large sauté pan
  • nonstick skillet

Method
 

Step-by-Step Instructions
  1. In a large sauté pan, heat 2 tablespoons of olive oil over medium heat. Add 1/4 teaspoon of crushed red pepper flakes and 3 minced garlic cloves, sautéing for about 1 minute until fragrant.
  2. Add 1 pint of halved cherry tomatoes to the pan, stirring well. Cook for about 8-12 minutes until blistered and soft.
  3. Pour in 1/4 cup of dry white wine, stirring gently and letting it simmer for 2-3 minutes.
  4. Stir in 1/2 cup of chopped fresh basil, 2 tablespoons of fresh lemon juice, 1/2 teaspoon of lemon zest, 1/2 teaspoon of salt, 1 teaspoon of sugar, and 1/4 teaspoon of black pepper, cooking for an additional 2 minutes.
  5. In a nonstick skillet, heat another tablespoon of olive oil over medium heat. Pat 1.5 pounds of cod fillets dry, season, and cook for about 3 minutes until golden brown.
  6. Carefully flip the cod fillets and continue cooking for another 3-4 minutes until opaque and flaky.
  7. Pour the white wine tomato basil sauce over the cooked cod fillets and warm through for about 1-2 minutes.

Nutrition

Serving: 1filletCalories: 320kcalCarbohydrates: 8gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 70mgSodium: 400mgPotassium: 800mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 10mgCalcium: 50mgIron: 1mg

Notes

Ensure cod fillets are patted dry before seasoning to achieve a nice sear. Adjust seasoning as necessary for perfect flavor.

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