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Pan-Seared Cod

Deliciously Easy Pan-Seared Cod with Tomato Basil Sauce

This Pan-Seared Cod recipe is a quick and delicious dinner option, perfect for busy weeknights with vibrant flavors.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 320

Ingredients
  

For the Sauce
  • 2 tablespoons olive oil Adds richness and helps sauté ingredients.
  • 1 pinch crushed red pepper flakes Provides mild heat.
  • 2 cloves garlic Minced, fresh is best.
  • 2 cups cherry tomatoes Halved for cooking.
  • ½ cup dry white wine Enhances flavor.
  • ¼ cup fresh basil Chopped.
  • 1 unit lemon juice & zest Fresh.
  • ½ teaspoon salt Adjust to taste.
  • 1 pinch granulated sugar Balances acidity.
  • 1 to taste black pepper Seasoning.
For the Cod
  • 4 fillets fresh cod Main protein, can substitute with other white fish.

Equipment

  • Large sauté pan

Method
 

Step-by-Step Instructions
  1. In a large sauté pan, heat 2 tablespoons of olive oil over medium heat until shimmering. Add a pinch of crushed red pepper flakes and 2 minced garlic cloves, sautéing for about 1 minute until fragrant.
  2. Next, incorporate 2 cups of halved cherry tomatoes into the pan. Cook them for 8–12 minutes, stirring occasionally, until they soften and blister.
  3. Pour in ½ cup of dry white wine, bringing the mixture to a gentle simmer for about 2 minutes. Stir in ¼ cup of chopped fresh basil, the juice and zest of 1 lemon, ½ teaspoon of salt, a pinch of granulated sugar, and black pepper to taste.
  4. In the same pan, add another tablespoon of olive oil and heat over medium. Pat 4 cod fillets dry with paper towels, then season them generously with salt and black pepper.
  5. Carefully flip the cod fillets and cook for an additional 3–4 minutes. The fish should be opaque and flake easily with a fork when done.
  6. Once the cod is perfectly cooked, pour the prepared white wine tomato basil sauce over the fillets in the pan. Warm everything together for about 1 minute, then serve immediately.

Nutrition

Serving: 1filletCalories: 320kcalCarbohydrates: 12gProtein: 30gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 400mgPotassium: 600mgFiber: 2gSugar: 5gVitamin A: 600IUVitamin C: 10mgCalcium: 80mgIron: 1.5mg

Notes

Ensure cod fillets are well-dried before seasoning. Use fresh herbs for best results.

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