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Pan-Seared Cod in Tomato, White Wine & Basil Sauce

This is a beautiful light and quick, easy recipe for Pan-Seared Cod in White Wine Tomato Basil Sauce! If you love fish recipes, try this flavorful dish for dinner tonight! This is So So good paired with rice, noodles or a nice fresh salad!

I'm trying to cook with alot more fish lately and i wasn't totally jumping on the bandwagon of Meat Free Monday but myself and my husband were becoming alot more aware of the amount of meat we eat!!! But here we are confronted with.... Is fish considered meat? If it’s a Friday and you’re Catholic, the answer is no. But for just about everyone else, fish is most certainly meat. Well if it isn’t really true to the spirit of the Meatless Monday movement, i'm pretty happy with replacing my normal meat meals with fish and if i can push it for two days a week... Happy Days!!! I'm feeling good. Fish is very low in saturated fat and contains very large quantities of polyunsaturated omega-3 fatty acids, which have been connected to possible treatments for an array of conditions including heart disease, depression and ADD. Omega-3s have also been shown to have potential risk-reducing effects when it comes to cancer, cardiovascular disease and diabetes. Another huge benefit of including fish in our diet is the healthy amount of iron in fish and seafood, lowering risk of developing iron deficiency anemia. Eating fish also combats D-3 deficiency, which is a common condition among Irish people.


I'm going to share alot more of my fish recipes, starting with this flavorful pan-seared cod I made last week. It took about 40 minutes start-to-finish and is exploding with flavor thanks to fresh basil, juicy tomatoes, plenty of garlic, and a bright kick of white wine. It’s the kind of meal you can look forward to making and eating!



Tips and Tricks for Recipe Success:

Due to the delicate nature of cod, I highly suggest using a non-stick pan or skillet when making this recipe. If the cod sticks, it will likely break apart when you try to flip it, which isn’t a huge deal (it still tastes delicious) but try to avoid it if you can, especially is your looking for good presentation.

Cod cooks very fast, so be sure not to over cook it. It really only needs 4 to 5 minutes on each side. You will have plenty of pan sauce leftover, so I suggest serving this recipe with rice, noodles, or even mashed potatoes.


Lets get Cooking!!!

Prep 15 mins

Cook 25 mins

Total 40 mins

Serves 4 people

A quick and easy recipe for Pan-Seared Cod in White Wine Tomato Basil Sauce!


Ingredients


For the White Wine Tomato Basil Sauce:

2 tablespoons olive oil

1/2 teaspoon crushed red pepper flakes

2 large cloves garlic, finely minced

1 pint cherry tomatoes, sliced in half

1/4 cup dry white wine

1/2 cup fresh basil, finely chopped

2 tablespoons fresh lemon juice

1/2 teaspoon fresh lemon zest

1/2 teaspoon salt (more to taste)

1/4 teaspoon fresh ground black pepper (more to taste)


For the Cod:

2 tablespoons olive oil

1 and 1/2 pounds fresh cod, cut into 4 fillets

Salt and pepper


Instructions

Preheat oven to 180 degrees celsius


For the White Wine Tomato Basil Sauce:

Heat oil in a large saute pan over medium heat. Add crushed red pepper flakes and garlic and saute for 1 minute, or until garlic is fragrant. Add the cherry tomatos and cook, stirring occasionally, until they're soft and blistering, but still hold their shape, 9 to 12 minutes. Add in the white wine, stir, and allow the mixture to come to a gentle simmer. Stir in the basil, lemon juice, lemon zest, salt, and pepper and cook for 2 minutes. Transfer the sauce into a bowl and set aside until needed.




For the Cod:

Heat oil in a large saute pan over medium heat. Season both sides of cod with salt and pepper. Place cod in the oil and cook until golden brown, about 5 minutes. Carefully flip the cod over and place the pan in the oven to continue cooking for another 5 minutes, or until it's cooked through.Pour the white wine tomato basil sauce over the cod and serve at once.



Notes

If your pan is not oven safe, you can transfer the cod to a baking dish or just cook a little longer in the pan.


If you try this recipe, let me know what you think! Leave a comment below, and don’t forget to snap a pic and tag it ME @blondeeliving & #blondeeliving on instagram! Seeing your creations makes my day.







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