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Pan-Seared Cod

Deliciously Easy Pan-Seared Cod with Tomato Basil Sauce

Enjoy a quick, flavorful Pan-Seared Cod with vibrant tomato basil sauce that impresses in just 15 minutes.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Seafood
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 tablespoons Olive Oil Substitute with avocado oil for a different flavor.
  • 1 teaspoon Crushed Red Pepper Flakes Provides mild heat; adjust for desired spice level.
  • 3 large cloves Garlic Freshly minced is ideal for the best taste.
  • 1 pint Cherry Tomatoes Can be substituted with diced tomatoes if necessary.
  • 1/4 cup Dry White Wine Use vegetable broth as a non-alcoholic alternative.
  • 1/2 cup Fresh Basil Parsley can be used as a substitute.
  • 2 tablespoons Fresh Lemon Juice Fresh lemon is preferable to bottled.
  • 1/2 teaspoon Lemon Zest Adds brightness to the dish.
  • 1/2 teaspoon Salt Adjust based on your preference.
  • 1 teaspoon Granulated Sugar Optional to omit or reduce based on taste.
  • 1/4 teaspoon Black Pepper Freshly ground provides better flavor.
For the Cod
  • 1.5 pounds Fresh Cod Substitute with halibut or haddock if necessary.

Equipment

  • sauté pan

Method
 

Step‑by‑Step Instructions
  1. Heat 2 tablespoons of olive oil in a large sauté pan over medium heat, add 1 teaspoon of crushed red pepper flakes and 3 minced garlic cloves. Sauté for about 1 minute until fragrant and golden.
  2. Incorporate 1 pint of halved cherry tomatoes into the pan. Cook for 8 to 12 minutes, stirring gently until they soften but retain their shape.
  3. Pour in 1/4 cup of dry white wine and simmer for about 2 minutes. Mix in 1/2 cup of fresh basil, 2 tablespoons of lemon juice, 1/2 teaspoon of lemon zest, 1/2 teaspoon of salt, 1 teaspoon of sugar, and 1/4 teaspoon of black pepper. Stir well and adjust seasoning.
  4. In the same pan, heat the remaining 2 tablespoons of olive oil over medium-high until shimmering. Season 1.5 pounds of fresh cod fillets with salt and pepper, then add them to the pan.
  5. Cook the cod fillets for about 3 minutes on each side until golden brown and flaky. Carefully pour the tomato basil sauce over the cod and warm it for 1 additional minute before serving.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 12gProtein: 24gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 70mgSodium: 400mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 10IUVitamin C: 15mgCalcium: 4mgIron: 8mg

Notes

Pat the cod fillets dry for a golden crust and avoid overcooking. Best enjoyed fresh but can be stored in the fridge for up to 2 days.

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