Pan Seared Cod with Tomato Basil Sauce - 101Diets - 101diets.info

Pan Seared Cod with Tomato Basil Sauce

Fresh, wild-caught cod fillets are a favorite at The Paleo Diet. The mild white meat of this ocean fish, conveys a delicate taste of Italy when cooked with this delicious sauce. Pair with fresh greens and a side of grapes for a delightful summer meal.

Ingredients

For the White Wine Tomato Basil Sauce:

  • 2 tablespoons olive oil
  • 1/2 teaspoon crushed red pepper flakes
  • 2 large cloves (or 3 smaller cloves) garlic, finely minced
  • 1-pint cherry tomatoes, sliced in half
  • 1/4 cup dry white wine (or chicken stock)
  • 1/2 cup fresh basil, finely chopped
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon fresh lemon zest
  • 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 (or four 6 ounce fillets)

Instructions

Preheat oven to 375°F.

 

For the White Wine Tomato Basil Sauce:

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

 

For the Cod:

Heat oil in a large sauté pan over medium heat. 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 the fillets are cooked through. Pour the white wine tomato basil sauce over the cod and serve at once.

Note: 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.

 

About The Paleo Diet Team

The Paleo Diet TeamThe Paleo Diet, the world’s healthiest diet, is based upon the fundamental concept that the optimal diet is the one to which we are genetically adapted. The therapeutic effect of The Paleo Diet is supported by both randomized controlled human trials and real-life success stories.

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