0 from 6 votes
Cod Recipe with Tomato Basil Sauce
This Italian Cod Recipe is pan seared with a simple, fresh tomato basil sauce that's lightly seasoned with garlic and lemon. It's a quick, healthy dinner idea for any day of the week that 's ready in less than 20 minutes.
Prep Time
8 mins
Cook Time
8 mins
Total Time
20 mins
Servings: 6
Calories: 439 kcal
Course:
Main Course
Cuisine:
Italian , American
Ingredients
- 1 ½ pounds fresh cod fillet
- 2 tablespoons coconut oil
- 2 cloves garlic minced
- ½ medium sweet onion chopped fine
- 1 pint cherry tomatoes sliced in half
- 1 teaspoon dried basil 1 tablespoon of fresh basil
- 4 tablespoons lemon juice divided
- ½ cup water or white wine for extra flavor
- salt and pepper
- 1 pound penne pasta or pasta of choice
Instructions
- Boil water to cook pasta.
- Heat oil in a large sauté pan over medium heat.
- Add onion, garlic, basil, salt and pepper and saute for 1 minute, or until garlic is fragrant.
- Then add 2 tablespoon of lemon juice, ½ cup of water (or white wine) and cherry tomatoes and cook until the tomatoes are JUST beginning to wilt, about 3 minutes.
- Place the fish in the pan and spoon some of the tomato sauce over top of the fish and add the other 2 TBPS of lemon juice.
- Reduce heat to medium low.
- Cover pan and cook until fish is cooked through, approx. 6-7 minutes.
- Serve over the pasta.
- ENJOY!!
Cup of Yum
Notes
- Refrigerate leftovers in an air-tight container for up to 3 days.
Nutrition Information
Serving
1serving
Calories
439kcal
(22%)
Carbohydrates
62g
(21%)
Protein
31g
(62%)
Fat
6g
(9%)
Saturated Fat
4g
(20%)
Cholesterol
48mg
(16%)
Sodium
77mg
(3%)
Potassium
851mg
(24%)
Fiber
3g
(12%)
Sugar
5g
(10%)
Vitamin A
430IU
(9%)
Vitamin C
24.6mg
(27%)
Calcium
54mg
(5%)
Iron
2.2mg
(12%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 439
% Daily Value*
| Serving | 1serving | |
| Calories | 439kcal | 22% |
| Carbohydrates | 62g | 21% |
| Protein | 31g | 62% |
| Fat | 6g | 9% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 48mg | 16% |
| Sodium | 77mg | 3% |
| Potassium | 851mg | 18% |
| Fiber | 3g | 12% |
| Sugar | 5g | 10% |
| Vitamin A | 430IU | 9% |
| Vitamin C | 24.6mg | 27% |
| Calcium | 54mg | 5% |
| Iron | 2.2mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.