Description
This Pan-Seared Cod is a delightful dish featuring a rich tomato basil sauce that’s both easy to make and bursting with flavor. Perfect for a quick, healthy dinner!
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
- 1 teaspoon granulated sugar
- 1/4 teaspoon fresh ground black pepper
- 1 and 1/2 pounds fresh cod cut into 4 fillets
Instructions
- Heat the oil in a large sauté pan over medium heat.
- Sauté crushed red pepper flakes and garlic for 1 minute or until fragrant.
- Add cherry tomatoes and cook, stirring occasionally, for about 8 to 12 minutes until blistering but intact.
- Mix in the white wine, letting it reach a gentle simmer.
- Stir in basil, lemon juice, lemon zest, salt, sugar, and pepper, cooking for 2 minutes and adjusting seasoning to taste.
- Transfer the sauce to a bowl and set aside for later use.
Notes
For a saucier sauce, you can add an extra 1/4 cup of white wine.
Adjust the seasoning according to your taste preferences.
Nutrition
- Serving Size: 1 fillet
- Calories: 400
- Sugar: 4g
- Sodium: 320mg
- Fat: 18g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 2g
- Protein: 36g
- Cholesterol: 75mg