0 from 15 votes
Seared Cod With Tomato-Caper Sauce
Bring something special to the table with this well-loved recipe.
Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4
Calories: 238 kcal
Course:
Main Course
Ingredients
- 1 - 1 ½ pounds cod cut into 2 inches fillets
- 2 garlic cloves sliced
- 1 - ½ cup grape tomatoes halved
- 3 tablespoons olive oil
- 1 tablespoon capers rinsed
- salt pepper
Instructions
- Heat olive oil in a large non-stick pan and over medium heat.
- Add garlic and cook until it releases its aroma, about 1 minute.
- Add grape tomatoes and cook stirring occasionally for 4-5 minutes. Stir in capers.
- Season cod fillets with salt and pepper on one side and add to the pan with tomato-caper sauce.
- Cook cod for 4 minutes on each side.
- Remove from the heat and enjoy with mashed potatoes, rice or pasta!
Cup of Yum
Nutrition Information
Calories
238kcal
(12%)
Carbohydrates
1g
(0%)
Protein
31g
(62%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
8g
Cholesterol
73mg
(24%)
Sodium
149mg
(6%)
Potassium
754mg
(22%)
Fiber
0.3g
(1%)
Sugar
1g
(2%)
Vitamin A
226IU
(5%)
Vitamin C
5mg
(6%)
Calcium
33mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 238
% Daily Value*
| Calories | 238kcal | 12% |
| Carbohydrates | 1g | 0% |
| Protein | 31g | 62% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 73mg | 24% |
| Sodium | 149mg | 6% |
| Potassium | 754mg | 16% |
| Fiber | 0.3g | 1% |
| Sugar | 1g | 2% |
| Vitamin A | 226IU | 5% |
| Vitamin C | 5mg | 6% |
| Calcium | 33mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.