Description
This Pan-Seared Cod features an amazing Tomato Basil Sauce that’s full of flavor. Prepared with fresh ingredients like cherry tomatoes, garlic, and basil, it’s a quick and healthy dinner option 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.
- Incorporate cherry tomatoes and cook, stirring occasionally, until soft and blistered (about 8 to 12 minutes).
- Pour in the white wine and allow the mixture to simmer gently.
- Stir in fresh basil, lemon juice, lemon zest, salt, sugar, and pepper; cook for an additional 2 minutes and adjust seasoning if necessary.
- Transfer the prepared sauce to a bowl and set aside.
Notes
For a saucier sauce, add an extra 1/4 cup of white wine.
The cod can be seasoned with salt and pepper before cooking for added flavor.
Serve with crusty bread to soak up the delicious sauce.
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 350
- Sugar: 4g
- Sodium: 600mg
- Fat: 22g
- Saturated Fat: 3g
- Unsaturated Fat: 19g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 75mg