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Pan-Seared Cod with Tomato Basil Sauce

Pan-Seared Cod with Tomato Basil Sauce: A Quick Gourmet Delight

Quick and elegant Pan-Seared Cod with Tomato Basil Sauce makes for a delightful dinner experience.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings: 2 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Sauce
  • 2 tablespoons Olive Oil Can be substituted with canola or vegetable oil
  • 1 teaspoon Crushed Red Pepper Flakes Omit if you prefer a milder sauce
  • 3 cloves Garlic Minced, always use fresh for best results
  • 2 cups Cherry Tomatoes Halved, diced canned tomatoes work in off-season
  • 1/2 cup Dry White Wine Sauvignon Blanc or Pinot Grigio are good choices
  • 1/4 cup Fresh Basil Swap with 1 teaspoon dried basil if needed
  • 1 tablespoon Lemon Juice Juice and zest of a fresh lemon
  • 1 teaspoon Salt Adjust to taste
  • 1 teaspoon Granulated Sugar Adjust to taste
For the Cod
  • 2 fillets Fresh Cod Fillets Halibut or tilapia are substitutes, adjust cooking time
  • 1 teaspoon Black Pepper Freshly ground for best flavor

Equipment

  • large sauté pan

Method
 

Cooking Instructions
  1. In a large sauté pan, heat 2 tablespoons of olive oil over medium heat for about 1 minute. Add a pinch of crushed red pepper flakes and infuse the oil for 30 seconds. Stir in 3 minced garlic cloves and sauté until fragrant, about 1 minute.
  2. Add 2 cups of halved cherry tomatoes to the pan, stirring gently to coat with the oil. Cook for 8 to 12 minutes, until the tomatoes begin to blister and soften.
  3. Pour in 1/2 cup of dry white wine and deglaze the pan, scraping any flavorful bits. Let simmer for 2-3 minutes.
  4. Stir in 1/4 cup of freshly chopped basil, the juice and zest of 1 lemon, and season with salt, sugar, and black pepper. Cook for an additional 2 minutes.
  5. In the same pan, heat another tablespoon of olive oil. Pat the fresh cod fillets dry and season. Cook for about 3 minutes on each side, or until golden brown.
  6. Pour the tomato basil sauce over the cod in the pan, allowing it to heat together for 1-2 minutes. Serve immediately.

Nutrition

Serving: 1filletCalories: 350kcalCarbohydrates: 10gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 70mgSodium: 500mgPotassium: 800mgFiber: 2gSugar: 5gVitamin A: 10IUVitamin C: 15mgCalcium: 4mgIron: 6mg

Notes

Ensure cod fillets are thoroughly dried before cooking. Cook in batches if necessary and taste the sauce before finishing to adjust flavors.

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