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Pan-Seared Cod

Pan-Seared Cod with Zesty Tomato Basil Sauce Bliss

Savor pan-seared cod with zesty tomato basil sauce for a quick, healthy, and flavorful dinner. Perfect for impressing friends and family.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 tablespoons Olive Oil Substitute with avocado oil for a higher smoke point.
  • 1 pinch Crushed Red Pepper Flakes Omit for a milder flavor.
  • 3 cloves Garlic Fresh minced garlic is best.
  • 2 cups Cherry Tomatoes Substitute with diced or sun-dried tomatoes if out of season.
  • ½ cup Dry White Wine For non-alcoholic version, use chicken or vegetable broth.
  • ¼ cup Fresh Basil Substitute with 1 teaspoon dried basil if fresh is unavailable.
  • 1 tablespoon Lemon Juice Can substitute with lime for a different citrus note.
  • 1 to taste Salt Adjust according to taste.
  • 1 teaspoon Granulated Sugar Can replace with honey or maple syrup.
For the Cod
  • 4 fillets Fresh Cod Can substitute with tilapia or flounder.

Equipment

  • Sauté pan
  • non-stick skillet
  • Cooking spoon
  • Measuring cups
  • Measuring spoons
  • knife
  • cutting board

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large sauté pan over medium heat until shimmering.
  2. Add a pinch of crushed red pepper flakes and 3 cloves of minced garlic, sautéing for about 1 minute until fragrant.
  3. Add 2 cups of halved cherry tomatoes and cook until they blister and burst, approximately 8–12 minutes.
  4. Stir in ½ cup of dry white wine, ¼ cup of fresh basil, 1 tablespoon of lemon juice, and season with salt and sugar; let simmer for 2 minutes before setting aside.
  5. In a non-stick skillet, heat 1 tablespoon of olive oil over medium-high heat.
  6. Pat 4 fresh cod fillets dry and season with salt and black pepper on both sides.
  7. Place the cod fillets in the skillet and cook for about 3 minutes on each side until golden brown.
  8. Pour the prepared sauce over the fish and let warm together for an additional minute before serving.

Nutrition

Serving: 1filletCalories: 300kcalCarbohydrates: 10gProtein: 25gFat: 18gSaturated Fat: 3gCholesterol: 70mgSodium: 500mgPotassium: 700mgFiber: 2gSugar: 4gVitamin A: 500IUVitamin C: 25mgCalcium: 50mgIron: 2mg

Notes

Serve with roasted veggies or a fresh salad for a complete meal. Adjust seasoning per preference.

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