Italian · Dinner
Cod Steak in Tomato Sauce
Pan-seared cod fillet finished in a simmered tomato sauce built on garlic, onion and white wine, brightened with capers and parsley. The fish stays tender while the sauce reduces to a light coating, plated over sauce with a drizzle of olive oil.
$7
10 minsPrep
18 minsCook
28 minsTotal
EasyLevel
Nutrition per serving
336Calories
39.8gProtein
15.8gFat
8.4gCarbs
3.8gSugar
1.6gFiber
714mgSodium
103mgChol
2.4gSat Fat
782mgPotassium
58mgCalcium
1.6mgIron
1.4mcgVitamin B12
13mgVitamin C
pescatarian
gluten-free
low-carb
protein-rich
low-calorie
mediterranean
thirty-min-meals
hidden-gems
gluten-free
low-calorie
Instructions
1
Prep
Pat cod fillet dry. Thinly slice garlic, finely chop onion, crush tomatoes, and rinse capers. Season fillet with salt and pepper.
2
Sauté
Heat olive oil in a medium skillet over medium heat. Cook garlic and onion for 3 minutes until translucent and fragrant but not browned.
3
Sear
Raise heat to medium-high and sear cod fillet for 2 minutes per side until surface turns opaque and lightly golden.
4
Plate
Spoon tomato sauce with capers and parsley onto plate, set cod on top, drizzle with extra olive oil, and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g cod fillet
- 2 tbsp30ml olive oil, plus extra for drizzling
- 4 cloves4 cloves garlic
- 11 onion
- 1/2 cup120ml dry white wine
- 7 oz100g, a quarter of a 14oz can canned tomatoes
- 2 tsp2 tsp capers
- 2 tbsp2 tbsp fresh parsley
- 1/2 tsp1/2 tsp salt
- a pinch of black pepper
