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Pan-Seared Cod

Delicious Pan-Seared Cod with Tomato Basil Sauce in 30 Minutes

This Pan-Seared Cod with Tomato Basil Sauce is a quick, elegant dish that highlights the flakiness of cod and vibrant flavor of tomatoes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Italian
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 tablespoons Olive oil Extra virgin recommended.
  • 1 teaspoon Crushed red pepper flakes Adjust to taste.
  • 3 large cloves Garlic Finely minced.
  • 1 pint Cherry tomatoes Sliced in half.
  • 1/4 cup Dry white wine Optional for a saucier sauce.
  • 1/2 cup Fresh basil Finely chopped.
  • 2 tablespoons Lemon juice Substitute lime juice if needed.
  • 1/2 teaspoon Lemon zest
  • 1/2 teaspoon Salt Or to taste.
  • 1 teaspoon Granulated sugar Optional.
  • 1/4 teaspoon Black pepper Or to taste.
For the Cod
  • 1.5 pounds Cod Cut into 4 fillets.
  • Additional salt and pepper For seasoning cod.

Equipment

  • Sauté pan
  • Nonstick skillet
  • Spatula

Method
 

Step-by-Step Instructions
  1. In a large sauté pan, warm 2 tablespoons of olive oil over medium heat. Add 1 teaspoon of crushed red pepper flakes and 3 minced garlic cloves, sautéing for about 1 minute until fragrant. Stir in 1 pint of halved cherry tomatoes and cook for 8 to 12 minutes until blistered.
  2. Mix in 1/4 cup of dry white wine and let it simmer gently for a few moments.
  3. After the wine has simmered, mix in 1/2 cup of finely chopped fresh basil, 2 tablespoons of lemon juice, 1/2 teaspoon of lemon zest, 1/2 teaspoon of salt, 1 teaspoon of sugar, and 1/4 teaspoon of black pepper. Cook for 2 minutes, stirring occasionally, then set aside.
  4. In a nonstick skillet, heat 2 tablespoons of olive oil over medium heat. Pat 1.5 pounds of cod fillets dry, season with salt and pepper, and sear for about 3 minutes until golden.
  5. Gently flip the cod and cook for another 3 to 4 minutes until opaque and flaky. Serve immediately topped with the sauce.

Nutrition

Serving: 1filletCalories: 350kcalCarbohydrates: 10gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 15mgCalcium: 50mgIron: 1mg

Notes

Ensure cod fillets are thoroughly dried before seasoning for a perfect sear. Store leftovers separately for best texture.

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