Seared Cod with Tomatoes and Balsamic
This simple dish can be a fast weeknight dinner, or an elegant meal for friends and family. It's fast, easy, and very tasty!
Seared Cod with Tomatoes and Balsamic
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Course: Dinner
Cuisine: Mediterranean
Keyword: Fish, Gluten-Free, Healthy
Servings: 4
Calories: 257kcal
Author: Chef Bill Collins

Ingredients

  • 1 pint cherry tomatoes (cut in half)
  • 2 tablespoons capers
  • ¼ cup balsamic vinegar
  • pounds cod (or other mild, white fish, cut into four portions)
  • 3 tablespoons flour (gluten free flour works well too)
  • 2 tablespoons grapeseed oil (or other high heat, neutral oil, such as avocado or canola)
  • 2 garlic cloves (peeled and sliced...optional)
  • salt
  • pepper
  • 8 basic leaves (sliced, or 3 scallions, sliced)

Instructions

  • Preheat to 400°.  Place the rack in the center of oven
  • In a bowl, combine the tomatoes, capers, balsamic, and sprinkle with salt and pepper
  • In a separate bowl, mix in sprinkles of salt and pepper with the flour. Dredge the fish in it, and set is aside 
  • Heat a large oven-proof skillet over a medium-high heat. When it’s heated, add the oil, and place the fish in the skillet. Brown fish on one side, which should take 3-4 mins
  • Turn over the fish, add in the garlic, and cook for another 30 seconds, or until the garlic starts to brown on some of its edges
  • Pour the tomato mixture around and on the fish, and place this in the oven.  Roast until the fish is cooked through, approximately 3-4 mins
  • Garnish with shredded basil or the sliced scallions

Notes

Serve with quinoa, rice, or pasta
Nutrition Facts
Seared Cod with Tomatoes and Balsamic
Serving Size
 
4 g
Amount per Serving
Calories
257
% Daily Value*
Fat
 
9
g
14
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
5
g
Monounsaturated Fat
 
1
g
Cholesterol
 
73
mg
24
%
Sodium
 
234
mg
10
%
Potassium
 
1039
mg
30
%
Carbohydrates
 
11
g
4
%
Fiber
 
1
g
4
%
Sugar
 
2
g
2
%
Protein
 
32
g
64
%
Vitamin A
 
74
IU
1
%
Vitamin C
 
13
mg
16
%
Calcium
 
50
mg
5
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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