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Best Pan-Seared Cod

Best Pan-Seared Cod with Zesty Tomato Basil Sauce

Experience the Best Pan-Seared Cod with Zesty Tomato Basil Sauce, a quick and healthy weeknight dinner bursting with flavor.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 2 fillets
Course: Dinner
Cuisine: Seafood
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 tablespoons Olive Oil Can substitute with canola oil
  • 1/2 teaspoon Crushed Red Pepper Flakes Use less for milder flavor
  • 2 cloves Garlic Minced, fresh recommended
  • 2 cups Cherry Tomatoes Can substitute with grape or diced canned tomatoes
  • 1/2 cup Dry White Wine Splash of chicken broth for non-alcoholic option
  • 1/4 cup Fresh Basil Use dried if fresh is unavailable
  • 2 tablespoons Fresh Lemon Juice Bottled in a pinch
  • 1/2 unit Lemon Zest Can substitute with additional lemon juice
  • 1/2 teaspoon Salt Adjust to taste
  • 1 teaspoon Granulated Sugar Adjust quantity based on taste
  • Black Pepper to taste Adjust to taste
For the Cod
  • 2 fillets Cod Fresh or frozen, thawed before cooking

Equipment

  • Sauté pan
  • nonstick skillet

Method
 

Step-by-Step Instructions
  1. Heat the oil in a large sauté pan over medium heat until shimmering. Add crushed red pepper flakes and minced garlic; sauté for about 1 minute.
  2. Add halved cherry tomatoes into the pan, stirring and cooking for 8-12 minutes until softened but still holding shape.
  3. Pour in dry white wine, bring to a gentle simmer, then stir in chopped fresh basil, lemon juice, lemon zest, salt, sugar, and black pepper. Allow flavors to meld for 2 minutes.
  4. Remove sauce from heat and set aside.
  5. In a clean nonstick skillet, heat another tablespoon of olive oil. Pat cod fillets dry, season with salt and pepper, and sear for about 3 minutes per side until golden brown.
  6. Pour the prepared sauce over the cooked cod and warm together for about a minute before serving.

Nutrition

Serving: 1filletCalories: 350kcalCarbohydrates: 12gProtein: 40gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 12gCholesterol: 80mgSodium: 500mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 10IUVitamin C: 25mgCalcium: 4mgIron: 8mg

Notes

Ensure cod fillets are patted dry for a crispy exterior. Preheat the skillet before cooking to avoid sticking.

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