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–+ servings
Pan-Seared Cod

Pan-Seared Cod with Zesty Tomato Basil Bliss

This delightful Pan-Seared Cod dish, featuring a vibrant white wine tomato basil sauce, is quick to prepare and perfect for a satisfying dinner.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 2 fillets
Course: Dinner
Cuisine: Seafood
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 tablespoons Olive Oil Can use avocado oil for a higher smoke point.
  • 1 teaspoon Crushed Red Pepper Flakes Adjust to taste or skip for mildness.
  • 2 cloves Garlic Freshly minced; garlic powder can be used in a pinch (1/8 tsp = 1 clove).
  • 2 cups Cherry Tomatoes Can substitute with diced roma tomatoes.
  • ½ cup Dry White Wine Veggie broth with extra lemon juice can replace wine.
  • ¼ cup Fresh Basil 1 tsp dried basil can be used, but fresh is preferred.
  • 2 tablespoons Fresh Lemon Juice & Zest Lime juice or vinegar can serve as alternatives.
  • to taste Salt & Black Pepper Essential seasoning.
  • optional teaspoons Granulated Sugar Optional for taste adjustment.
For the Cod
  • 2 fillets Fresh Cod Can use other white fish like tilapia or haddock.

Equipment

  • Sauté pan
  • nonstick skillet
  • Measuring Cups
  • Measuring Spoons
  • Spatula

Method
 

Step-by-Step Instructions
  1. In a sauté pan, heat 2 tablespoons of olive oil over medium heat. Add 1 teaspoon of crushed red pepper flakes and 2 cloves of minced garlic, sautéing for about 1 minute until fragrant.
  2. Introduce 2 cups of halved cherry tomatoes to the pan and cook for 8-12 minutes until blistered and soft. Pour in ½ cup of dry white wine, let simmer, then mix in ¼ cup of chopped fresh basil, 2 tablespoons of lemon juice and zest, salt, sugar, and pepper. Cook for another 2 minutes, then transfer the sauce to a bowl.
  3. In a nonstick skillet, heat 2 tablespoons of olive oil over medium heat. Pat 2 fresh cod fillets dry and season with salt and pepper. Gently place the cod in the skillet and cook for about 3 minutes on each side until golden brown and flaky.
  4. Pour the prepared white wine tomato basil sauce over the cod in the skillet and warm through for about 1 minute. Carefully plate and drizzle extra sauce on top as desired. Serve immediately.

Nutrition

Serving: 1filletCalories: 300kcalCarbohydrates: 5gProtein: 30gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 15gCholesterol: 75mgSodium: 400mgPotassium: 600mgFiber: 1gSugar: 2gVitamin A: 200IUVitamin C: 10mgCalcium: 40mgIron: 1mg

Notes

Ensure your skillet is hot before adding the cod to create a golden crust. Fresh basil is key for the best flavor.

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