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–+ servings

Pan-Seared Cod

A simple yet elegant dish featuring tender cod fillets, seared to perfection and served with a flavorful tomato-garlic sauce.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Dinner, Main Course
Cuisine Mediterranean, Seafood
Servings 4 servings
Calories 300 kcal

Ingredients
  

Main ingredients

  • 1.5 lbs boneless, skinless cod fillets (about 6 ounces each, 1-inch-thick)
  • 1 tsp fine sea salt (divided)
  • 3/4 tsp freshly ground black pepper (divided)
  • 2 Tbsp extra-light olive oil (plus more as needed)
  • 1/4 cup unsalted butter (1/4 cup = 4 Tbsp)
  • 1/4 cup dry white wine Can be substituted with chicken or vegetable broth.
  • 3 cups cherry or grape tomatoes Fresh tomatoes are recommended for best flavor.
  • 2 cloves garlic (minced, about 1 tablespoon)
  • 2 Tbsp chopped fresh parsley (or basil leaves, for garnish)

Instructions
 

Preparation

  • Use paper towels to thoroughly pat dry the fish and season the fillets all over with 3/4 teaspoon of the salt and 1/2 teaspoon of the pepper.

Searing the Fish

  • In a large nonstick skillet, heat the oil over medium-high heat. When the oil is hot, add the fish top side down and cook undisturbed for 3 to 4 minutes, until it is golden brown and seared on the first side.
  • Flip the fish, reduce the heat to medium, and continue cooking for another 2 to 4 minutes until the fish is opaque in the center and an instant-read thermometer reads 145°F. Transfer the fish to a plate and cover loosely with foil to keep warm.

Making the Sauce

  • In the same skillet, add the butter, wine, tomatoes, and garlic. Stir to scrape up any browned bits from the bottom and cook for 3 to 4 minutes until the liquid is reduced by half and the tomatoes start to burst.
  • Season the sauce with the remaining 1/4 teaspoon of salt and 1/4 teaspoon of pepper, to taste. Remove the pan from the heat.

Serving

  • Place the fish back in the pan and spoon the tomatoes and sauce over it. Garnish with fresh basil or parsley and serve.

Notes

Serve the pan-seared cod hot, topped with the tomato-garlic sauce. It pairs well with a side of rice or crusty bread to soak up the sauce, and a simple green salad complements this dish nicely. Ensure the skillet is hot before adding the fish for a nice sear and don't flip the fish too early.

Nutrition

Serving: 1gCalories: 300kcalCarbohydrates: 20gProtein: 28gFat: 15gSaturated Fat: 8gSodium: 600mgFiber: 2gSugar: 4g
Keyword Cod, elegant dish, pan-seared, Quick Dinner, Seafood Recipe
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