Pan-Roasted Cod with Tomato Basil Sauce
User Reviews
4.3
14 reviews
Good
-
Prep Time
3 mins
-
Cook Time
7 mins
-
Total Time
10 mins
-
Servings
4 servings
-
Calories
209 kcal
-
Course
Main Course
Pan-Roasted Cod with Tomato Basil Sauce
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This delicious ten minute meal comes together from just a handful of ingredients, and yet the pan-roasted cod is tender, moist and flavorful with a fresh citrusy zing and loads of umami from the sweet and savory tomato basil sauce.
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Ingredients
- 500 grams cod fillets
- salt
- black pepper
- 2 tablespoons olive oil
- 15 grams garlic 2 large cloves, minced
- 300 grams cherry tomato
- ½ cup white wine dry
- 13 grams basil hand-torn
- 1 tablespoon lemon juice
- flat-leaf parsley
- lemon zest
Instructions
- Cut the cod into pieces that will easily fit on top of your spatula (if the pieces are two big they will fall apart when you try to flip them). Dry the fillets using paper towels and then generously salt and pepper both sides of each fillet.
- Heat a frying pan over medium heat until hot and then add the olive oil and swirl to coat. Add the cod and fry one side until browned on one side. Flip the fillets over using a spatula and fry until the second side is browned and the fish is almost cooked through.
- Transfer the fish to a plate and add the garlic to the pan, frying until fragrant.
- Add the cherry tomatoes and wine and boil, deglazing the pan in the process.
- Return the cod to the pan and then add the basil. Reduce the sauce until it has thickened, flipping the cod over a few times to coat evenly.
- Turn off the heat, drizzle the lemon juice over the pan-roasted cod and garnish with minced parsley and lemon zest.
Nutrition Information
Show Details
Calories
209kcal
(10%)
Carbohydrates
5g
(2%)
Protein
23g
(46%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Cholesterol
53mg
(18%)
Sodium
78mg
(3%)
Potassium
725mg
(15%)
Sugar
2g
(4%)
Vitamin A
590IU
(12%)
Vitamin C
21.5mg
(24%)
Calcium
43mg
(4%)
Iron
1.2mg
(7%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 209 kcal
% Daily Value*
| Calories | 209kcal | 10% |
| Carbohydrates | 5g | 2% |
| Protein | 23g | 46% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 53mg | 18% |
| Sodium | 78mg | 3% |
| Potassium | 725mg | 15% |
| Sugar | 2g | 4% |
| Vitamin A | 590IU | 12% |
| Vitamin C | 21.5mg | 24% |
| Calcium | 43mg | 4% |
| Iron | 1.2mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.3
14 reviews
Good
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