30 Minute Cod in Tomato Garlic Sauce

Name: 30 Minute Cod in Tomato Garlic Sauce
Prep time: 10 min
Cook time: 10 min
Yield: 4 servings
Ingredients: 1 pound cod fillets; 1/2 teaspoon EACH smoked paprika, Italian seasoning, garlic powder, crushed red pepper flakes, salt, black pepper; 1 Tablespoon oil; 2 Tablespoons butter; ¼ cup onion or shallot; 4-5 garlic cloves; 1 pint cherry tomatoes; 1/2 cup vegetable stock; 1 Tablespoons fresh lemon juice; 4 tablespoons chopped fresh basil

User Reviews

5.0

3 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Servings
4 servings
Calories
206 kcal
Course
Main Course
Cuisine
American

30 Minute Cod in Tomato Garlic Sauce

Eric Kelley

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This simple one-pan 30-minute cod in tomato garlic sauce is just what you need for a flavorful Mediterranean inspired seafood dinner with very little effort. Seasoned cod is lightly seared, then the tomato garlic sauce is simmered in the same pan. Finish by adding the cod into the sauce for major deliciousness.

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Ingredients

Servings

1 pound cod fillets can sub with halibut or tilapia
1/2 teaspoon EACH smoked paprika, Italian seasoning, garlic powder, crushed red pepper flakes, salt, black pepper
1 Tablespoon oil l like to use avocado oil
2 Tablespoons butter
¼ cup onion or shallot minced
4-5 garlic cloves minced or finely grated
1 pint cherry tomatoes halved
1/2 cup vegetable stock or water
1 Tablespoons fresh lemon juice
4 tablespoons chopped fresh basil plus more for garnish

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Instructions

Combine the spices in a small bowl. Pat the cod dry and generously season both sides of the cod with the spice mixture.
Heat oil in a large heavy-duty pan over medium-high heat. Add the cod and cook for 2 minutes on each side or until lightly browned. Remove from the pan and set aside.
To the same pan, add the butter and onion and sauté for 2-3 minutes or until soft and lightly golden. Add the garlic and cook until fragrant, about 30 seconds, stirring occasionally. Add the tomatoes and cook until softened, 2-3 minutes, stirring occasionally. Stir in the vegetable stock, lemon juice, and basil and bring to a gentle simmer. Taste the sauce and add more salt as needed.
Return the cod to the pan and cook for another 3-5 minutes or until the cod is cooked through. Garnish with more basil if desired and serve immediately.

Equipments used:

Nutrition Information

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Serving 1serving Calories 206kcal (10%) Carbohydrates 7g (2%) Protein 22g (44%) Fat 10g (15%) Saturated Fat 4g (20%) Polyunsaturated Fat 2g Monounsaturated Fat 4g Trans Fat 0.2g Cholesterol 64mg (21%) Sodium 179mg (7%) Potassium 764mg (22%) Fiber 1g (4%) Sugar 4g (8%) Vitamin A 954IU (19%) Vitamin C 31mg (34%) Calcium 41mg (4%) Iron 1mg (6%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 206 kcal

% Daily Value*

Serving	1serving
Calories	206kcal	10%
Carbohydrates	7g	2%
Protein	22g	44%
Fat	10g	15%
Saturated Fat	4g	20%
Polyunsaturated Fat	2g	12%
Monounsaturated Fat	4g	20%
Trans Fat	0.2g	10%
Cholesterol	64mg	21%
Sodium	179mg	7%
Potassium	764mg	16%
Fiber	1g	4%
Sugar	4g	8%
Vitamin A	954IU	19%
Vitamin C	31mg	34%
Calcium	41mg	4%
Iron	1mg	6%