Pan Seared Cod With Tomatoes And Olives Recipes
PAN SEARED COD WITH TOMATOES AND OLIVES
For an easy and healthy weeknight dinner you'll love this crispy pan seared cod with tomatoes, olives, lemons, white wine and capers.
Provided by justalittlebitofbacon
Categories Main Course
Time 45m
Number Of Ingredients 15
Steps:
- Preheat oven to 200F.
- Sprinkle one tablespoon of lemon over the fillets and let them marinate for 15-30 minutes while you prep the ingredients.
- Mix together the flour, salt, and pepper in a shallow bowl. Pat the fish dry and dredge each fillet in the flour, tapping to remove the excess.
- Heat 2 tablespoons of olive oil in a cast iron skillet on medium-high heat until the oil is shimmery and the pan is hot.
- Add the cod and cook it for 5-6 minutes on the first side, or until golden brown. The fish may take a few minutes to release. Once it does you can check the bottom for browning.
- Flip and cook it for about another 5 minutes, or until browned and cooked through. If needed, add the remaining tablespoon of olive oil to the skillet.
- Transfer to an oven safe serving dish and put it in the oven to keep warm while you make the tomato olive sauce.
- Add the olives, capers, garlic, and zest of the lemon and orange to the cast iron. Saute for 2-3 minutes.
- Add the wine wine and bring to boil until it is almost completely evaporated.
- Add the tomatoes and simmer for about 10 minutes.
- Add a squeeze of lemon juice. Then taste the sauce and add more lemon juice, or salt and pepper as needed.
- Spoon the sauce over and around the cod, top everything with the parsley and serve.
Nutrition Facts : Calories 325 kcal, ServingSize 1 serving
COD WITH TOMATOES, OLIVES, AND CAPERS
This is adapted from my local newspaper. Any mild white fish will work here. This dish is easy to prepare. Kalamata olives are the black Greek olives, but you can substitute nearly any olive you prefer.
Provided by threeovens
Categories Very Low Carbs
Time 40m
Yield 4 portions, 4 serving(s)
Number Of Ingredients 11
Steps:
- Heat oil in a Dutch oven or deep skillet over medium high heat. Add garlic and onion and saute, stirring until the onions begin to soften, about 3 minutes. Add oregano and thyme, stir. Add tomatoes, olive, capers and about half the parsley. Simmer until tomatoes cook down to a chunky sauce.
- Sprinkle fish with salt on both sides. Push some of the sauce to one side of the pan and spread the rest thinly over the bottom of the pan. Place the fish on top of the sauce in the bottom of the pan and cover with the sauce that you previously pushed aside. Cover the pan and simmer over medium heat until the fish is opaque and flakes easily, about 10 minutes.
- Sprinkle the remaining parsley over the fish and serve.
Nutrition Facts : Calories 234.4, Fat 6, SaturatedFat 0.9, Cholesterol 73.3, Sodium 536.3, Carbohydrate 12.6, Fiber 3.7, Sugar 6.9, Protein 33
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