Mediterranean Pan Seared Cod Recipe

Name: Mediterranean Pan Seared Cod Recipe
Prep time: 10 min
Cook time: 18 min
Total time: 28 min
Yield: 4 serving
Ingredients: 24 oz cod filets; 2 tsp kosher salt; 1/2 tsp ground black pepper; 3 tbsp olive oil; 2 cloves garlic; 1 lb colored cherry tomatoes; 15 oz black olives; 1 lemon; 1/3 cup dry white wine; 1/2 cup basil leaves; 1/2 tsp red pepper flakes

User Reviews

5.0

3 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
28 mins
Servings
4
Calories
352 kcal
Course
Main Course
Cuisine
Mediterranean

Mediterranean Pan Seared Cod Recipe

Chad Dorsey

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This easy Mediterranean pan seared cod recipe boasts juicy ripe tomatoes, briny olives and aromatic basil leaves in a delish wine pan sauce.

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Ingredients

Servings

24 oz cod filets (4 6-ounce filets)
2 tsp kosher salt divided
1/2 tsp ground black pepper
3 tbsp olive oil divided
2 cloves garlic minced
1 lb colored cherry tomatoes sliced in half
15 oz black olives drained
1 lemon
1/3 cup dry white wine
1/2 cup basil leaves chopped thin (chiffonade)
1/2 tsp red pepper flakes

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Instructions

Place the sliced tomatoes, olives and zest from the lemon in a bowl. Season the cod on both sides with 1 tsp kosher salt and black pepper.
Heat a skillet over medium-high heat and add 1 tablespoon of oil. Add the garlic and saute 1 minute. Add the tomatoes, olives, lemon zest and juice from half the lemon (save remaining half for other use) and wine. Stir and cook 5 minutes as tomatoes break down and sauce reduces and thickens. Add the remaining teaspoon of salt, 1/2 the basil and red pepper flakes, cook another minute. Season to taste if needed. Remove from heat and pour into a bowl, set aside.
Add the remaining 2 tablespoons of oil to the skillet and cook the cod on both sides over medium heat, about 3-4 minutes per side depending on thickness of fish, until golden brown.
Pour tomato olive mixture over pan seared cod and heat through a minute. Serve immediately with remaining basil sprinkled on top.

Nutrition Information

Show Details

Calories 352kcal (18%) Carbohydrates 11g (4%) Protein 33g (66%) Fat 16g (25%) Saturated Fat 3g (15%) Polyunsaturated Fat 2g Monounsaturated Fat 11g Cholesterol 73mg (24%) Sodium 2045mg (85%) Potassium 1108mg (32%) Fiber 5g (20%) Sugar 1g (2%) Vitamin A 726IU (15%) Vitamin C 27mg (30%) Calcium 112mg (11%) Iron 2mg (11%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 352 kcal

% Daily Value*

Calories	352kcal	18%
Carbohydrates	11g	4%
Protein	33g	66%
Fat	16g	25%
Saturated Fat	3g	15%
Polyunsaturated Fat	2g	12%
Monounsaturated Fat	11g	55%
Cholesterol	73mg	24%
Sodium	2045mg	85%
Potassium	1108mg	24%
Fiber	5g	20%
Sugar	1g	2%
Vitamin A	726IU	15%
Vitamin C	27mg	30%
Calcium	112mg	11%
Iron	2mg	11%