Pan-Seared Cod with White Wine Tomato Sauce
Description:
A light yet flavorful dish featuring flaky, buttery cod fillets pan-seared to golden perfection, served in a rustic tomato sauce infused with white wine, garlic, and herbs. Perfect for a quick dinner that feels elegant and satisfying.
Total Time:
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes
Servings: 2
Ingredients:
For the Cod:
2 cod fillets (about 5–6 oz each)
Salt & black pepper, to taste
1 tbsp olive oil
1 tbsp unsalted
1 tsp lemon juice (optional)
For the White Wine Tomato Sauce:
2 tbsp olive oil
3 garlic cloves, minced
1 small shallot or onion, finely chopped
1 cup cherry tomatoes, halved (or 1 cup canned diced tomatoes)
1/3 cup dry white wine (like Sauvignon Blanc)
1/4 tsp red chili flakes (optional)
Salt & pepper to taste
1 tbsp chopped fresh parsley or basil
Zest of 1 lemon Instructions:
Step 1: Prep the Cod
Pat cod fillets dry with paper towels.
Season both sides with salt and pepper.
Step 2: Sear the Cod
Heat 1 tbsp olive oil and 1 tbsp butter in a large nonstick or cast iron skillet over medium heat.
When hot, add cod fillets skin-side down (or smooth side down if skinless).
Sear for 3–4 minutes per side, until golden brown and just cooked through (internal temp 145°F / 63°C).
Remove and set aside on a plate. Cover loosely with foil.
Step 3: Make the Tomato Wine Sauce
In the same pan, add 2 tbsp olive oil.
Add shallots and sauté for 1–2 minutes.
Add garlic and cook 30 seconds until fragrant.
Add cherry tomatoes and red chili flakes. Sauté for 3–5 minutes until tomatoes begin to break down.
Pour in white wine. Let simmer 3–4 minutes to reduce slightly.
Season with salt, pepper, lemon zest, and fresh parsley.
Step 4: Finish the Dish
Return cod fillets to the pan for 1 minute to warm in the sauce.
Spoon sauce over fish. Optionally drizzle lemon juice on top.
Serving Suggestions:
Serve over:
Garlic mashed potatoes
Steamed rice or quinoa
Zucchini noodles or sautéed spinach
Crusty bread for soaking up sauce
Nutritional Information (Per Serving):
Nutrient Amount
Calories ~320 kcal
Protein 34g
Carbohydrates 9g
Sugars 4g
Fat 16g
Saturated Fat 4g
Fiber 2g
Sodium 300mg
Note: May vary based on cod thickness and added sides.
Q&A Section:
Q: Can I use frozen cod?
A: Yes! Just make sure it’s fully thawed and patted dry before searing to get a good crust.
Q: What can I use instead of white wine?
A: Try vegetable broth with a splash of lemon juice or white wine vinegar for acidity.
Q: Can I use other fish like halibut or tilapia?
A: Absolutely! Halibut, haddock, or sea bass are great alternatives. Adjust searing time based on thickness.
Q: How can I make this dairy-free?
A: Simply skip the butter and use olive oil only.
Q: Can I make it spicy?
A: Yes, increase the red chili flakes or ad