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Pan-Seared Cod with Tomato Basil Sauce

Pan-Seared Cod with Tomato Basil Sauce for a Quick Dinner Delight

This Pan-Seared Cod with Tomato Basil Sauce is a quick, flavorful dish ideal for busy weeknights.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Italian
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 tablespoons Olive Oil Essential for sautéing; avocado oil works as a substitute.
  • 1/4 teaspoon Crushed Red Pepper Flakes Offers heat; optional.
  • 3 cloves Garlic, finely minced Provides aromatic depth.
  • 1 pint Cherry Tomatoes, sliced in half Brings sweetness; regular diced tomatoes can substitute.
  • 1/4 cup Dry White Wine Crucial for flavor; can replace with vegetable broth.
  • 1/2 cup Fresh Basil, finely chopped For vibrant herbal notes.
  • 2 tablespoons Fresh Lemon Juice Brightens the sauce; vinegar can substitute.
  • 1/2 teaspoon Lemon Zest Enhances aroma; optional.
  • 1/2 teaspoon Salt Adjust to taste.
  • 1 teaspoon Granulated Sugar Balances acidity; optional.
  • 1/4 teaspoon Fresh Ground Black Pepper Adds warmth; can substitute.
For the Cod
  • 1.5 pounds Fresh Cod, cut into 4 fillets Main protein; can replace with tilapia.

Equipment

  • Sauté pan
  • Large nonstick skillet

Method
 

Step-by-Step Instructions
  1. In a large sauté pan, heat 2 tablespoons of olive oil over medium heat. Add 1/4 teaspoon of crushed red pepper flakes and 3 minced garlic cloves; sauté for about 1 minute until fragrant.
  2. Add 1 pint of halved cherry tomatoes to the pan, stirring gently. Cook for 8 to 12 minutes until tomatoes soften but remain intact.
  3. Pour in 1/4 cup of dry white wine and let simmer for 2-3 minutes. Stir 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. Cook for an additional 2 minutes.
  4. In a large nonstick skillet, heat 2 tablespoons of olive oil over medium heat. Season the cod fillets with salt and pepper. Lay the fillets in the skillet, allowing to sear for about 3 minutes until golden.
  5. Gently flip the cod fillets and continue cooking for an additional 3 to 4 minutes until opaque and flaky.
  6. Pour the sauce over the cooked cod and warm for about 1 minute. Serve immediately.

Nutrition

Serving: 1filletCalories: 350kcalCarbohydrates: 10gProtein: 35gFat: 18gSaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 85mgSodium: 700mgPotassium: 600mgFiber: 2gSugar: 2gVitamin A: 500IUVitamin C: 12mgCalcium: 50mgIron: 2mg

Notes

Pat the cod dry before seasoning for a crispy crust. Adjust wine quantity based on sauciness preference. Taste and adjust seasoning after adding all ingredients. Don't overcook the cod.

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