Tender fillets of cod pan seared to perfection! That is a straightforward fish dinner recipe stuffed with Mediterranean flavors that even choosy eaters take pleasure in consuming. Crispy fish fillets topped with a candy and tangy tomato balsamic sauce and a few freshly chopped basil. It’s each gentle and comforting!
This pan seared cod recipe was just about created out of leftovers I had in my fridge. I had a surplus of cherry tomatoes and recent basil that had been about to go unhealthy, so I assumed what higher method to make use of them than by making a easy tomato sauce. And since cherry tomatoes in Japan are completely scrumptious, I wished them to shine and be the primary taste of the dish. I took a recipe for a puttanesca sauce I’ve been making for years and tweaked it to be much less salty and extra candy.
The sauce may be very easy: A mixture of olive oil, garlic, herbs, balsamic vinegar, honey, and cherry tomatoes. Simmering the cherry tomatoes for a couple of minutes launched loads of sweetness and fruitiness, and the honey and balsamic vinegar helped balanced the acidity and tanginess. I selected cod to pair with the sauce as a result of it’s a gentle fish that’s simple to seek out. However be happy to make use of different proteins equivalent to rooster, shrimp, or tofu.
Components Wanted
- All objective flour: Dusting flour on fish provides it a crispy texture when pan fried with a little bit oil. This can be a trick I discovered from my mom who at all times pan seared sole fillets this fashion. Solely a little bit is required to coat each side of the fillets.
- Cod fillets: Cod is a agency white fish that’s delicate in taste, virtually a little bit candy. Alternatively, should you can not discover cod you need to use one thing related like haddock, tilapia, sole, or sea bass.
- Olive oil: Use an everyday cooking olive oil for this recipe as the flavour will barely be detectable. We’re utilizing it to cook dinner the fish and the cherry tomatoes (to make the sauce).
- Contemporary basil leaves: Shredded basil leaves are used as garnish and so as to add freshness and a little bit sweetness.
- Garlic: A few garlic cloves to infuse the sauce with traditional Italian flavors.
- Cherry tomatoes: Any kind of cherry tomatoes can be utilized for this recipe. The tomatoes add sweetness and fruitiness to the sauce, which works fantastically with fish.
- Balsamic vinegar: Use a actual balsamic vinegar, one which has DOP or IGP written on the label. Manufacturers that solely say balsamic vinegar don’t observe the principles and strategies utilized by the areas of Modeno and Reggio Emilia, that are well-known for producing the perfect balsamic vinegars. One other approach to discover out if you’re shopping for good high quality balsamic vinegar is to search for the age (12 years or older), and the components ought to solely record grape should, or grape should and wine vinegar.
- Honey: A contact of honey to steadiness the acidity of the tomatoes and vinegar.
- Rosemary and bay leaf: The herbs add a beautiful aroma to the sauce and a peppery ingredient.
How To Make The Tomato Balsamic Sauce
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- Fry the garlic with the olive oil in a small pot.
- Add the remaining components and simmer till the tomatoes are tender.
- Season with salt and pepper and switch the warmth off.
How To Pan Sear Cod
- Season the flour with salt and pepper and mud the chilly fillets till they’re coated on each side.
- Add the olive oil to a medium skillet and when the oil is sizzling, add the chilly fillets. Prepare dinner on either side for 2-4 minutes, till they’re cooked by way of.
- Switch the fillets to a plate coated with a paper towel to take away extra oil.
- Serve the pan seared cod with the tomato balsamic sauce and prime with recent basil.
Knowledgeable Cooking Tip
Solely flip the fish as soon as: Cod could also be thought-about a agency fish however it does really feel extra delicate than say, tuna or salmon. Due to that it’s higher to depart it alone when it’s searing within the pan, to stop it from breaking.
Figuring out when to flip the fish: The fillets are able to be flipped when they’re not sticking to the skillet. If they’re nonetheless sticking to the skillet, wait a little bit bit longer and take a look at flipping them once more.
Storage And Reheating
- Storage: Switch the dish to an hermetic storage container and refrigerate for as much as 2 days. If it can save you the fish and sauce individually, the sauce alone will preserve for as much as 5 days and the fish for as much as 2 days.
- Reheating: Place the pan seared cod in a microwave secure container and microwave on medium for 1 to 2 minutes. I don’t suggest microwaving the fish till it’s piping sizzling as it would overcook and get dry.
Continuously Requested Questions
Sure, you need to use pure maple syrup or common granulated sugar. You may want to make use of a little bit additional sugar since honey is extra concentrated than granulated sugar.
Sure you’ll be able to however remember that the sauce will style a little bit totally different. Cooking with canned tomatoes yield flavors which can be much less fruity and candy. The consequence will probably be extra like a traditional tomato sauce that’s extra on the salty and savory facet (which remains to be scrumptious!).
What To Serve With This Pan Seared Cod
The flavors of this pan seared cod are classically Italian and subsequently pair nicely with different Mediterranean dishes. A few of my favorites are:
Different fish recipes you may prefer to strive: Fish, pepper and leek stir fry, salmon teriyaki donburi, Korean model fish donburi, honey mustard salmon, Japanese salted salmon (shiozake), teriyaki arctic char, miso salmon, ginger garlic air fryer salmon, baked honey sriracha salmon.
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Description
Crispy fish fillets served with a candy and tangy tomato balsamic sauce and topped with freshly chopped basil. That is a straightforward fish dinner with traditional Italian flavors.
- Make the tomato balsamic sauce: Warmth a small pot over medium warmth. When the pot is sizzling, add the olive oil and garlic and cook dinner for 1 minute. Add the remaining components for the sauce and stir. Decrease the warmth to low, cowl, and simmer for about 10 to minutes, till the tomatoes are tender however not utterly smashed. Flip the warmth off and take away the tomato skins from the sauce.
- Season the flour: Whereas the sauce is cooking, combine the flour, salt, and floor black pepper in a bowl.
- Season the fish: Place the fish on a flat floor and use a paper towel to pat it dry. Sprinkle flour on each side of the fish.
- Sear the fish: Place a medium measurement skillet over medium excessive warmth. When the skillet is sizzling, add the olive oil and swirl it to coat the floor evenly. Add the fish and cook dinner on either side for two to 4 minutes, relying on the thickness of the fillets. The fish is finished when it flakes simply utilizing a fork. Switch the fish to a plate coated with paper towels. Relaxation the fillets for a number of seconds to take away the surplus oil.
- Put the dish collectively: Plate the fish and pour the tomato balsamic sauce over. Prime with basil and serve instantly.
Diet
- Serving Dimension: 1 serving
- Energy: 396
- Sugar: 11g
- Sodium: 820mg
- Fats: 22.2g
- Saturated Fats: 3.2g
- Unsaturated Fats: 2.7g
- Trans Fats: 0g
- Carbohydrates: 21.3g
- Fiber: 2.6g
- Protein: 28.7g
- Ldl cholesterol: 79mg
