Description
Pan-Seared Cod in White Wine Tomato Sauce is a light, flavorful seafood dish featuring tender cod fillets cooked in a garlicky, herbed tomato and white wine sauce.
Ingredients
Units
Scale
- 4 cod fillets (about 6 oz each)
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 (14.5 oz) can diced tomatoes
- 1/2 cup dry white wine
- 1/2 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes (optional)
- Salt and black pepper, to taste
- 2 tablespoons chopped fresh parsley (for garnish)
- Lemon wedges, for serving
Instructions
- Season the cod fillets with salt and pepper.
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
- Add the cod fillets and sear for 3-4 minutes on each side until golden and just cooked through. Remove and set aside.
- Reduce heat to medium and add the remaining tablespoon of olive oil to the skillet.
- Add the chopped onion and cook until softened, about 3-4 minutes.
- Stir in the garlic and cook for 1 minute until fragrant.
- Pour in the white wine and let it simmer for 2 minutes.
- Add the diced tomatoes, oregano, red pepper flakes, and season with salt and pepper. Simmer for 5-7 minutes until slightly thickened.
- Return the cod fillets to the skillet and spoon the sauce over the top. Cook for 2-3 more minutes to heat through.
- Garnish with chopped parsley and serve with lemon wedges.
Notes
- Use fresh cod fillets for best results, but frozen (thawed) will work.
- This dish pairs well with rice, pasta, or crusty bread.
- You can substitute white wine with chicken or vegetable broth if preferred.
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 230
- Sugar: 4g
- Sodium: 320mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 65mg