This pan seared cod recipe with tomato garlic sauce pairs flaky, mild-flavored cod fish with a flavor-packed sauce for a beautiful meal that comes together in just 30 minutes!
Preheat the oven to 400F. Toss together all ingredients in an 8 by 8-inch casserole dish. Roast for 20 minutes.
For the Pan-Seared Cod:
Use paper towels to pat the fish dry on both sides, and then season it with salt and black pepper.
Preheat a nonstick skillet over medium-high heat. Once hot, add the oil, and then add the fish. Cook the fish until browned on each side, about 2 to 3 minutes per side.
When the tomatoes only have 5 minutes left to cook, transfer the cod to the top of the tomatoes to finishing cooking and soak up the flavor of the tomato garlic sauce.
To Serve:
Divide the tomato garlic sauce and fish between 2 bowls. Serve garnished with fresh dill (or any herb you like), along with fresh lemon wedges to squeeze on top.
Notes
Net Carbs: 5g per serving
Serving Suggestion: This meal is delicious served with bread or rice for soaking up the sauce, or roasted or steamed vegetables, such as green beans, broccoli, asparagus, or cauliflower.