This healthy recipe is quick and easy enough for a week-night supper and works well with rice or your choice of starch.
Ingredients
4 cod fillets about 170g each
2 tbsp olive oil
Salt and pepper
Tomato Basil and White Wine Sauce
2tbsp olive oil
475g cherry tomatoes, cut in half
3 finely minced cloves of garlic
½ cup chopped fresh basil
1/2tsp red pepper flakes
2tbsp fresh lemon juice
¼ cup dry white wine
1/2tsp lemon zest
1tsp granulated sugar
1/2tsp salt
1/4tsp freshly ground black pepper
Instructions
• Make the sauce by heating the oil in a large sauté pan over medium heat. Add the garlic and chilli flakes, and sauté until the garlic is fragrant. Add cherry tomatoes and cook for about ten minutes until they begin to blister and soften but still hold their shape. Stir in the white wine and bring to a simmer. Add the lemon zest, juice, basil, salt, sugar and pepper, and cook for two minutes. Set aside to keep warm.
• To cook the cod, pat it dry with paper towels and season on both sides with salt and pepper. Heat the oil in a large sauté pan over medium heat. Cook the cod for about three minutes until golden, then carefully turn it over and cook the other side for another three or four minutes until cooked through.
• Add the sauce to the pan and warm through for a minute or two and serve immediately.
Serves 4
Pan Seared Cod with Tomato Basil and White Wine Sauce
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