Description
This Pan-Seared Cod features a delectable tomato basil sauce that is simple to prepare and bursting with flavor. Perfect for a quick dinner or a healthy meal that everyone will love!
Ingredients
Scale
- 2 tablespoons (28ml) olive oil
- 1/4 teaspoon crushed red pepper flakes
- 3 large cloves of garlic, finely minced
- 1 pint juicy cherry tomatoes, sliced in half
- 1/4 cup (57ml) dry white wine
- 1/2 cup fresh basil, finely chopped
- 2 tablespoons (28ml) fresh lemon juice
- 1/2 teaspoon fresh lemon zest
- 1/2 teaspoon salt (more to taste)
- 1 teaspoon granulated sugar
- 1/4 teaspoon fresh ground black pepper (more to taste)
- 2 tablespoons (28ml) olive oil
- 1 and 1/2 pounds fresh cod, cut into 4 fillets
- salt and pepper
Instructions
- Heat olive oil in a large sauté pan over medium heat.
- Add crushed red pepper flakes and minced garlic; sauté for 1 minute until fragrant but not browned.
- Stir in the cherry tomatoes and cook, turning occasionally, until soft and blistering, about 8 to 12 minutes.
- Pour in the white wine, stirring until it reaches a gentle simmer.
- Mix in basil, lemon juice, lemon zest, salt, sugar, and pepper; cook for 2 minutes, adjusting seasoning to taste.
- Transfer the sauce to a bowl and set aside for later.
Notes
For a saucier sauce, consider adding an extra 1/4 cup of white wine to your preparation.
Ensure your cod is fresh for the best flavor and texture.
This dish pairs well with a side of rice or crusty bread.
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 320
- Sugar: 4g
- Sodium: 420mg
- Fat: 16g
- Saturated Fat: 2g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 75mg