Mediterranean Pan Seared Cod Recipe
User Reviews
5
2 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
18 mins
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Total Time
28 mins
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Servings
4
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Calories
352 kcal
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Course
Main Course
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Cuisine
Mediterranean
Mediterranean Pan Seared Cod Recipe
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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
- 24 oz cod filet (4 6-ounce filets)
- 2 tsp kosher salt divided
- 1/2 tsp black pepper ground
- 3 tbsp olive oil divided
- 2 cloves garlic minced
- 1 lb cherry tomato sliced in half, colored
- 15 oz black olives drained
- 1 lemon
- 1/3 cup white wine dry
- 1/2 cup basil chopped thin (chiffonade, leaves
- 1/2 tsp red pepper flakes
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
(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%)
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% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
2 reviews
Excellent
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