Pan Seared Cod with Tomato Garlic Sauce

Pan Seared Cod with Tomato Garlic Sauce

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!

Course Main Course

Cuisine American

Keyword Cod with Tomato, Cod with Tomato Sauce, Pan Seared Cod

Prep Time 10

Cook Time 20

Servings servings

Calories 307kcal

Author Faith Gorsky

Ingredients

Roasted Tomato Garlic Sauce:

1 1/2 cups cherry tomatoes halved
3 cloves garlic minced
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon salt
1/8 teaspoon black pepper
2 tablespoons extra-virgin olive oil

Pan-Seared Cod:

8 ounces cod fillets 2 (4-ounce) fillets
1/8 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon extra-virgin olive oil

For Serving:

Fresh lemon wedges
Fresh dill or basil, parsley, oregano, etc.

US Customary - Metric

Instructions

For the Roasted Tomato Garlic Sauce:

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.

Nutrition