Go Back
–+ servings
Simple and flavorful this pan-roasted cod is served with an easy pan-sauce made from white wine, tomatoes and basil.
Print

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.
Course Entree
Cuisine American, Italian
Level Beginner
Main Ingredient Fish
Diet Dairy-Free, Gluten-Free, Low Sugar, Low-Carb, Pescatarian
Prep Time 3 minutes
Cook Time 7 minutes
Total Time 10 minutes
Servings 4 servings
Calories 210kcal

Equipment

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
Grams + US Cups - US Standard

Instructions

  • Cut the 500 grams cod fillets 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 Black pepper both sides of each fillet.
    500 grams cod fillets, Salt, Black pepper
    Salt and pepper both sides of the cod generously.
  • Heat a frying pan over medium heat until hot and then add the 2 tablespoons 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.
    2 tablespoons olive oil
    Sear the cod in a very hot pan with olive oil to form a brown crust and keep the delicate fish from sticking to the pan.
  • Transfer the fish to a plate and add the 15 grams garlic to the pan, frying until fragrant.
    15 grams garlic
    To make the pan sauce for the seared cod, add a bit of garlic and saute it until fragrant.
  • Add the 300 grams cherry tomatoes and ½ cup dry white wine and boil, deglazing the pan in the process.
    300 grams cherry tomatoes, ½ cup dry white wine
    Deglaze the fond from the bottom of the pan using white wine and cherry tomatoes.
  • Return the cod to the pan and then add the 13 grams basil. Reduce the sauce until it has thickened, flipping the cod over a few times to coat evenly.
    13 grams basil
    Add the pan-roasted cod back into the pan along with the basil.
  • Turn off the heat, drizzle the 1 tablespoon lemon juice over the pan-roasted cod and garnish with minced Flat-leaf parsley and Lemon zest.
    1 tablespoon lemon juice, Flat-leaf parsley, Lemon zest
    Coat the cod with the pan sauce and serve, garnished with parsley and lemon zest.

Nutrition

Calories: 210kcal | Carbohydrates: 5g | Protein: 23g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 54mg | Sodium: 78mg | Potassium: 730mg | Fiber: 1g | Sugar: 2g | Vitamin A: 589IU | Vitamin C: 22mg | Calcium: 44mg | Iron: 1mg