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
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Food Trivia

The warriors of Attila, king of the Huns, (A.D. 450) preserved their meat by placing fresh meat under their saddles. All the bouncing squeezed fluids from the meat, and the horse's sweat salted the meat and removed more moisture. When the warrior stopped to eat, they had a dried and salted meal.

Food Joke

Chuck Norris twists off European beer caps.

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