SEARED COD WITH LEMON, TOMATO AND BASIL PASTA
Succulent seared cod, served with fresh tomato and basil pasta, spiked with lemon and garlic. This dinner is elegant and simple. The sauce for this fish pasta is easy to make and quick to cook. Making it the perfect dinner for a mid-week meal or serving guests on a casual Saturday night. A great alternative to meat and packed with delicious vibrant flavors. This Cod Pasta is sure to be a hit.
Provided by Claire | Sprinkle and Sprouts
Categories Main
Time 20m
Number Of Ingredients 12
Steps:
- Bring a large pan of water to the boil.
- Once boiling salt the water generously and add in the pasta. Cook as per the packet instructions. Reserve 1 cup of the cooking water before you drain it.
- Whilst the water is coming to a boil start the fish.
- Heat the olive oil in a heavy-based skillet over medium-high heat.
- Season both sides of the cod fillets generously with salt and pepper then carefully place the cod into the hot oil and cook for 3 minutes on each side.
- Once the cod is cooked remove it from the skillet and lightly tent it with foil.
- Add the tomatoes halves to the same skillet and cook until they have softened slightly. About 1 minute.
- Add in a the broth, brown sugar, crushed garlic cloves, salt, pepper, the zest the lemon, and 1 tbsp of the lemon juice.
- Bring the sauce to a simmer and then add the drained pasta and 1/4 cup of chopped basil leaves.
- Stir well to coat the pasta adding ¼-½ cup of the reserved cooking water.
- Once the pasta is all cooked, check your seasoning, add the cod fillets back in and serve immediately.
Nutrition Facts : Calories 556 kcal, Carbohydrate 68 g, Protein 43 g, Fat 12 g, SaturatedFat 2 g, Cholesterol 145 mg, Sodium 178 mg, Fiber 4 g, Sugar 5 g, ServingSize 1 serving
ROASTED TOMATO-BRAISED COD WITH ZENB ROTINI PASTA
Make Roasted Tomato-Braised Cod with ZENB Rotini Pasta and ZENB Gourmet Sauce in just 20 minutes while getting a good source of protein and fiber.
Provided by ZENB
Categories Entree
Yield 4
Number Of Ingredients 9
Steps:
- Heat oil in large skillet on medium heat. Add anchovies and red pepper flakes; cook 30 seconds or until fragrant. Stir in ZENB Sauce and raisins; bring mixture to a simmer. Add fish; cover and cook 6-8 minutes or until done. Remove pan from heat; gently flake fish into sauce with fork.
- Meanwhile cook ZENB Pasta as directed on package; drain. Add pasta to sauce; mix gently until well combined. Sprinkle with pine nuts, basil and raisins before serving.
Nutrition Facts : Calories 560, Carbohydrate 68, Fat 16, TransFat 2, Cholesterol 50, Protein 41, Sodium 680, Sugar 9
SKILLET TOMATO-BRAISED COD WITH BELL PEPPERS AND OUZO
This healthy cod recipe marries a lot of freezer and pantry staples into a delicious one-pan meal that's Mediterranean diet-friendly. Keep frozen cod, frozen peppers, and a jar of whole plum tomatoes on hand to make this anytime.
Provided by Diana Moutsopoulos
Time 35m
Yield 4
Number Of Ingredients 9
Steps:
- Combine olive oil, onion, and bell peppers in a large skillet over medium heat. Cook gently until softened, stirring occasionally, 5 to 10 minutes. Pour in ouzo and simmer for 2 to 3 minutes, allowing alcohol to evaporate. Add plum tomatoes and lightly crush with the back of a spoon until broken apart. Add water and mint, then season with salt and pepper. Simmer gently until sauce is thickened, about 10 minutes.
- Increase heat to medium-high. Nestle cod fillets in the sauce and spoon some sauce over top. Cook, turning once halfway through, until fish flakes easily with a fork, 8 to 10 minutes.
Nutrition Facts : Calories 340.1 calories, Carbohydrate 21.8 g, Cholesterol 44.2 mg, Fat 17.6 g, Fiber 3 g, Protein 17.4 g, SaturatedFat 2.9 g, Sodium 265 mg, Sugar 11.6 g
ROASTED COD AND TOMATOES WITH BASIL AND WHITE WINE
This recipe is richer in vegetables, lower in fat and lower in carbs. Adapted from a weight loss website's newsletter.
Provided by lauralie41
Categories One Dish Meal
Time 40m
Yield 1 fillet, 4 serving(s)
Number Of Ingredients 9
Steps:
- Preheat the oven to 400°F
- In a baking dish large enough to eventually accomodate the cod fillets, place the tomatoes in a single layer. Drizzle 1/2 of the olive oil over the tomatoes and sprinkle with kosher salt. Roast the tomatoes until they are very soft, about 15 to 20 minutes.
- Remove the tomatoes from the oven and decrease temperature to 350°F Place tomatoes in a small bowl, add the garlic and basil, toss to combine well and set aside.
- Season the cod fillets with salt and pepper and drizzle remaining olive oil over the fillets. Place the cod in the baking dish the tomatoes were roasted in and pour wine and tomato mixture over the fish. Cover the dish with foil and bake the fish until just cooked through, about 12 to 15 minutes depending on the thickness of the fish. Serve immediately.
Nutrition Facts : Calories 163.4, Fat 4.3, SaturatedFat 0.6, Cholesterol 49.1, Sodium 285.3, Carbohydrate 4.2, Fiber 0.9, Sugar 2.3, Protein 21.1
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