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Pan-Seared Cod

Delicious Pan-Seared Cod in White Wine Tomato Sauce Tonight

This Pan-Seared Cod recipe celebrates flavors in under 30 minutes, perfect for a healthy dinner.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 tablespoons Olive Oil Can substitute with avocado oil for a high smoke point.
  • 1 teaspoon Crushed Red Pepper Flakes Omit for a milder flavor.
  • 3 large cloves Garlic Mince finely to release its essence.
  • 1 pint Cherry Tomatoes Substitute with diced canned tomatoes if fresh are unavailable.
  • 1/4 cup Dry White Wine Use Sauvignon Blanc or Pinot Grigio for the best results.
  • 1/2 cup Fresh Basil Substitute with dried basil in a pinch (use 1 tablespoon).
  • 2 tablespoons Fresh Lemon Juice Freshly squeezed is preferred for the best taste.
  • 1/2 teaspoon Lemon Zest Use a microplane for fine zesting.
  • 1/2 teaspoon Salt Adjust to taste.
  • 1 teaspoon Granulated Sugar
  • 1/4 teaspoon Black Pepper Adds a subtle spice.
For the Fish
  • 1.5 pounds Cod Fillets Atlantic or Pacific cod can be used interchangeably.

Equipment

  • Large sauté pan
  • nonstick skillet
  • microplane

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large sauté pan over medium heat until shimmering. Add 1 teaspoon of crushed red pepper flakes and 3 minced garlic cloves; sauté for 1 minute until the garlic is fragrant and lightly golden.
  2. Add 1 pint of cherry tomatoes to the sauté pan, stirring occasionally as they cook for 8-12 minutes until blistered and soft.
  3. Pour in 1/4 cup of dry white wine, simmer for about 2 minutes. Stir in 1/2 cup of fresh basil, 2 tablespoons of fresh lemon juice, 1/2 teaspoon of salt, 1 teaspoon of sugar, and 1/4 teaspoon of black pepper.
  4. Heat an additional 2 tablespoons of olive oil in a nonstick skillet over medium-high heat. Pat cod fillets dry and season both sides with salt and pepper.
  5. Carefully place the seasoned cod fillets in the hot oil; cook for about 3 minutes undisturbed. Flip gently and cook for another 3-4 minutes until the fish is opaque.
  6. Once the cod is fully cooked, spoon the tomato basil sauce over the fillets and warm through for about 1 minute before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 12gProtein: 25gFat: 22gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 15gCholesterol: 70mgSodium: 500mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 5IUVitamin C: 15mgCalcium: 4mgIron: 8mg

Notes

Best served fresh after cooking for optimal texture. Keep leftovers refrigerated and reheat gently for best results.

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