Cod Fish with Tomato Sauce
by philip.
Servings
3-4
Prep Time
10 minutes
Cook Time
23 minutes
Calories
338
Ingredients
1 fresh cod Fillet (160g); cut into chops
2 Tablespoons of olive oil
1 Pinch of salt and 1 pinch of pepper
2 Tablespoons of olive oil½ Teaspoon of crushed red pepper flakes2 Large, finely minced garlic cloves1 Sliced pint of cherry tomatoes¼ Cup of dry white wine½ Cup of finely chopped fresh basil2 Tablespoons of fresh lemon juice½ Teaspoon of fresh lemon zest½ Teaspoon of salt¼ Teaspoon of fresh ground black pepper
½ Teaspoon of crushed red pepper flakes
2 Large, finely minced garlic cloves
1 Sliced pint of cherry tomatoes
¼ Cup of dry white wine
½ Cup of finely chopped fresh basil
2 Tablespoons of fresh lemon juice
½ Teaspoon of fresh lemon zest
½ Teaspoon of salt
¼ Teaspoon of fresh ground black pepper
Ingredients to prepare the Cod:
Ingredients to make the tomato sauce:
Directions
Preheat your oven to about 375° F.
To make the tomato sauce:
Heat the oil in a large pan over a medium heat.
Add the crushed red pepper flakes and the garlic; then sauté the ingredients altogether for about 1 to 2 minutes.
Add the tomatoes and cook the ingredients for about 13 minutes; but make sure to stir from time to time.
Pour in the white wine and let simmer; then add the basil, the lemon juice, the lemon zest, the salt and the pepper and cook for about 2 minutes.
Transfer your sauce to a medium bowl; then set it aside.
To make the Cod:
Heat the oil in a large skillet and sauté it over a medium heat.
Season both the sides of the Cod with the salt and the pepper.
Put the cod into the oil and cook it for about 4 minutes.
Flip the Cod from time to time and bake it in the oven for about 5 minutes.
Pour the wine over the tomato basil sauce and serve it.
Enjoy your dish!
Nutrition
Calories 338, Fat 26.7 grams, Carbs 9.5 grams, Fiber 1.7 grams, Protein 11.2 grams