Cod Sautéed in Olive Oil with Fresh Tomatoes

If you have approximately 20 minutes to spend in the kitchen, Cod Sautéed in Olive Oil with Fresh Tomatoes might be an amazing gluten free, dairy free, fodmap friendly, and whole 30 recipe to try. One serving contains 271 calories, 24g of protein, and 16g of fat. This recipe serves 4 and costs $2.88 per serving. Several people made this recipe, and 673 would say it hit the spot. It works well as an affordable main course. If you have bell pepper, fish fillets, italian seasoning, and a few other ingredients on hand, you can make it. It is brought to you by Simply Recipes. Taking all factors into account, this recipe earns a spoonacular score of 99%, which is spectacular. Try Olive Oil-Poached Cod with Roasted Tomatoes and Broccoli Rabe, Baked Cod With Lemon And Olive Oil, and Cod with Crushed Potatoes and Anchovy-Olive Oil Emulsion for similar recipes.

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 10 minutes

 

Ingredients:

Black pepper to taste

1 pound thin skinless fish fillets

2 teaspoons Italian seasoning

1/4 cup olive oil

Salt

A 1 tablespoon Tabasco or other hot sauce

2 large fresh tomatoes, cut into chunks

Equipment:

cutting board

frying pan

Cooking instruction summary:

1 Remove any pin bones from the fillets and pat them dry. Salt the fish fillets well and set out on a cutting board. Heat the olive oil in a saute pan and set it over medium heat for 2 minutes. Add the fish fillets, which should sizzle gently. Cook undisturbed for 90 seconds.2 When you see the bottom of the fish fillets turn opaque, tilt the pan and, using a large spoon, baste the tops of the fish with the hot oil. Do this constantly until the top of the fillets begin to flake, about 3 minutes. 3 Add the tomato chunks, the Italian seasoning and the splash of Tabasco. Swirl around in the pan to combine and let this cook for 90 seconds. Turn off the heat.4 Put a fish fillet on everyone's plate. Swirl the tomatoes in the pan and add black pepper to taste; this swirling should emulsify the sauce. Spoon out some tomatoes and sauce for everyone and serve at once. Serve with crusty bread and a dry rose wine.

 

Step by step:


1. Remove any pin bones from the fillets and pat them dry. Salt the fish fillets well and set out on a cutting board.

2. Heat the olive oil in a saute pan and set it over medium heat for 2 minutes.

3. Add the fish fillets, which should sizzle gently. Cook undisturbed for 90 seconds.2 When you see the bottom of the fish fillets turn opaque, tilt the pan and, using a large spoon, baste the tops of the fish with the hot oil. Do this constantly until the top of the fillets begin to flake, about 3 minutes. 3

4. Add the tomato chunks, the Italian seasoning and the splash of Tabasco. Swirl around in the pan to combine and let this cook for 90 seconds. Turn off the heat.4 Put a fish fillet on everyone's plate. Swirl the tomatoes in the pan and add black pepper to taste; this swirling should emulsify the sauce. Spoon out some tomatoes and sauce for everyone and serve at once.

5. Serve with crusty bread and a dry rose wine.


Nutrition Information:

Quickview
253k Calories
23g Protein
15g Total Fat
5g Carbs
54% Health Score
Limit These
Calories
253k
13%

Fat
15g
24%

  Saturated Fat
2g
16%

Carbohydrates
5g
2%

  Sugar
3g
4%

Cholesterol
56mg
19%

Sodium
199mg
9%

Get Enough Of These
Protein
23g
48%

Selenium
47µg
68%

Vitamin C
38mg
47%

Vitamin B12
1µg
30%

Vitamin A
1363IU
27%

Vitamin B3
5mg
26%

Vitamin D
3µg
23%

Vitamin K
24µg
23%

Vitamin E
3mg
22%

Phosphorus
221mg
22%

Potassium
614mg
18%

Vitamin B6
0.33mg
16%

Folate
52µg
13%

Magnesium
45mg
11%

Manganese
0.22mg
11%

Iron
1mg
8%

Fiber
1g
8%

Copper
0.15mg
7%

Vitamin B5
0.71mg
7%

Vitamin B2
0.11mg
7%

Vitamin B1
0.09mg
6%

Zinc
0.61mg
4%

Calcium
38mg
4%

covered percent of daily need
Widget by spoonacular.com

 

Suggested for you

Garlic Parmesan Dinner Rolls
Peanut Butter Banana Muffins
Miso soup with chicken and chayote
Ditch Dogs
Better Than "Anything" Cake
Fresh 'n' Fruity Salmon Salad
Homemade Instant Pancake Mix
Chorizo and Shrimp Quesadillas with Smoky Guacamole
tropical overnight oatmeal smoothie
Bourbon Street Sirloin Steak a la Applebee’s
Food Trivia

The most amount of grapes eaten in 3 minutes is 133. This record was set in 2001 by Mat Hand, from the UK.

Food Joke

One day a blonde went into Wal-Mart and saw something she liked. The Blonde asked the clerk what it was. The Clerk said it was a thermous. What does the thermous do? It keeps hot things hot and cold things cold. So she bought one. The blonde brought it to work one day and the blondes boss who also is a blonde said what is that thing? It is a thermous the first blonde said. What does it do? Keeps hot things hot and cold things cold. What do you have in it? I have coffee and a popcycle in it. Sent by Tom.

Popular Recipes
Berry Nectarine Buckle

Taste of Home

Quinoa Tabouli with Lemon Garlic Grilled Shrimp

Foodista

Easy Vegetable Chili

Nutmeg Nanny

Peach Frozen Yogurt

Healing Tomato

Coconut and Whole Wheat Chicken Tenders

foodista.com