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4.3 from 21 votes

Pan-Roasted Cod with Tomato Basil Sauce

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.

Prep Time
3 mins
Cook Time
3 mins
Total Time
10 mins
Servings: 4 servings
Calories: 209 kcal
Course: Main Course
Cuisine: Italian , American

Ingredients

  • 500 grams cod fillets
  • salt
  • black pepper
  • 2 tablespoons olive oil
  • 15 grams garlic 2 large cloves, minced
  • 300 grams cherry tomatoes
  • ½ cup dry white wine
  • 13 grams basil hand-torn
  • 1 tablespoon lemon juice
  • flat-leaf parsley
  • lemon zest

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. Transfer the fish to a plate and add the garlic to the pan, frying until fragrant.
  4. Add the cherry tomatoes and wine and boil, deglazing the pan in the process.
  5. 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.
  6. Turn off the heat, drizzle the lemon juice over the pan-roasted cod and garnish with minced parsley and lemon zest.

Nutrition Information

Calories 209kcal (10%) Carbohydrates 5g (2%) Protein 23g (46%) Fat 7g (11%) Saturated Fat 1g (5%) Cholesterol 53mg (18%) Sodium 78mg (3%) Potassium 725mg (21%) 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

% 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.