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Pan-Seared Cod in White Wine Tomato Basil Sauce

Delicious Pan-Seared Cod in White Wine Tomato Basil Sauce

This Pan-Seared Cod in White Wine Tomato Basil Sauce combines fresh ingredients with elegant presentation, making it a must-try seafood dish.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Dinner
Cuisine Mediterranean
Servings 4 servings
Calories 250 kcal

Equipment

  • Skillet
  • pan

Ingredients
  

For the Cod

  • 4 fillets Cod Choose fresh or thoroughly thawed frozen cod for optimal tenderness

For the Sauce

  • 2 cups Cherry Tomatoes These provide sweetness and color; feel free to swap with diced tomatoes if needed.
  • 1 cup Fresh Basil Adds a lovely aroma; you can use oregano or parsley for an alternate flavor profile.
  • 3 cloves Garlic Fresh cloves are recommended, but garlic powder can work in a pinch.
  • 1/2 cup White Wine Opt for any dry white wine or vegetable broth with lemon as a non-alcoholic substitute.
  • 1 teaspoon Crushed Red Pepper Flakes Adjust the amount according to your spice preference.
  • 2 tablespoons Olive Oil Essential for searing the cod and developing flavor; other oils like avocado can be used.
  • To taste Salt and Pepper Basic seasonings that elevate all other flavors in the dish.

Instructions
 

Cooking Steps

  • In a skillet, heat a generous drizzle of olive oil over medium heat. Sauté minced garlic until fragrant, about 1 minute. Then, add halved cherry tomatoes and cook until they begin to soften, approximately 3-4 minutes.
  • Pour in your choice of white wine to the skillet, then season with salt, pepper, and a sprinkle of crushed red pepper flakes. Let this simmer until the sauce thickens slightly, around 5 minutes.
  • In another pan, heat olive oil over medium-high heat. Season the cod fillets with salt and pepper, then sear them for about 3-4 minutes per side until they turn a beautiful golden brown and are cooked through.
  • Gently place the cooked cod into the sauce, ensuring it’s well-coated. Garnish with freshly chopped basil right before serving.

Notes

Feel free to pair this dish with a side of quinoa or leafy greens for a complete meal experience.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 70mgSodium: 500mgPotassium: 800mgFiber: 2gSugar: 4gVitamin A: 500IUVitamin C: 15mgCalcium: 50mgIron: 1mg
Keyword Basil, Cod, quick meals, Seafood, Tomato, White Wine
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