If you’re looking for a quick, healthy, and delicious meal, this Pan-Seared Cod in Lemon Butter Tomato Sauce is the perfect choice. With tender cod fillets seared to perfection and a tangy, buttery tomato sauce, this dish is both flavorful and nutritious. It’s a breeze to prepare, making it ideal for busy weeknights when time is of the essence. Plus, incorporating fish like cod into your diet provides a host of health benefits, from lean protein to heart-healthy omega-3 fatty acids. Follow along as we guide you through this simple yet elegant recipe that will become a staple in your meal prep routine.
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Why This Recipe Works for Busy Individuals:
- Quick Preparation: This entire recipe can be made in under 20 minutes, making it perfect for those hectic weeknights.
- Minimal Cleanup: With just one pan needed, cleanup is a breeze.
- Make Ahead: You can easily prepare the components ahead of time and assemble quickly for a fast meal.
Here’s What You Need
- Cod Fillets: Cod is a lean, white fish with a mild flavor and firm texture, making it perfect for pan-searing. It easily absorbs the flavors of the seasoning and sauce, creating a delicious, protein-packed base for the dish.
- Paprika: Paprika adds a subtle smoky sweetness to the cod, enhancing its natural flavors without overpowering them. It also gives the fillets a beautiful golden color when seared.
- Garlic Powder: Garlic powder infuses the cod with a savory depth of flavor, complementing the fresh garlic used later in the sauce. It’s an easy way to evenly season the fish.
- Garlic Cloves (Sliced): Fresh garlic adds a robust, aromatic flavor to the sauce. When sautéed, it releases its natural oils, creating a fragrant base that pairs perfectly with the sweet tomatoes and tangy lemon juice.
- Cherry Tomatoes: Cherry tomatoes provide a burst of sweetness and acidity, balancing the richness of the butter and the savoriness of the garlic. Their natural juices help to create a flavorful sauce as they cook down.
- Water: Water helps to deglaze the pan, incorporating the browned bits left from searing the cod into the sauce. It also helps to soften the tomatoes and create a cohesive, silky sauce.
- Butter: Butter adds richness and a velvety texture to the sauce. It melts into the mixture, creating a smooth, luxurious finish that ties all the flavors together.
- Lemon Juice: Lemon juice adds a bright, tangy flavor that cuts through the richness of the butter. It complements the sweetness of the tomatoes and garlic, providing a refreshing contrast.
How to Meal Prep Pan-Seared Cod
- Prep the Cod: Pat the cod fillets dry with paper towels. This helps achieve a nice, crispy sear.Season the fillets with paprika, garlic powder, and salt.
- Cook the Cod: Heat the olive oil in a large sauté pan over medium-high heat. Place the cod fillets in the pan and cook until golden brown on each side, about 3 to 4 minutes per side.
- Add Flavor: Add the sliced garlic and cherry tomatoes to the pan. Stir and cook for 2 to 3 minutes until the garlic is fragrant and the tomatoes start to soften.
- Make the Sauce: Pour in the water and let it cook for a few minutes until the tomatoes break down and the sauce begins to form. Add the lemon juice and butter, mixing well until the butter melts and the sauce thickens, about 1 to 2 minutes.
- Serve and Enjoy: Remove from heat and serve immediately. This dish pairs beautifully with a side of steamed vegetables or a fresh salad.
Reference the recipe card below for detailed instructions.
Pairing Tips for Pan-Seared Cod
- Vegetable Sides: Broccoli, asparagus, green beans, or zucchini make excellent sides. Their mild flavors complement the tangy lemon butter sauce. A fresh salad with mixed greens, cucumbers, and a light vinaigrette adds a crisp, refreshing contrast to the rich sauce.
- Farro or Barley: These chewy grains add texture and are packed with fiber.
- Healthy Starches: Roasted or mashed sweet potatoes offer a sweet and savory pairing that balances the tartness of the lemon.
- Simple Garnishes: Garnish with fresh parsley or basil for added freshness and color.
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Frequently Asked Questions
Can I use frozen cod fillets for this recipe?
Yes, you can use frozen cod fillets. Just make sure to fully thaw and pat them dry before cooking to ensure a nice sear.
What can I use instead of cod?
You can substitute cod with other white fish like haddock, tilapia, or halibut. Adjust the cooking time as needed depending on the thickness of the fillets.
How do I prevent the cod from sticking to the pan?
Make sure the pan and oil are hot before adding the cod. Also, avoid moving the fillets too soon; let them sear properly to form a crust that will release from the pan.
Pan-seared Cod with Lemon Butter tomato Sauce
Equipment
Ingredients
Instructions
Notes
Nutrition