Seared Cod with Tomatoes and Balsamic
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This simple dish can be a fast weeknight dinner, or an elegant meal for friends and family. It's fast, easy, and very tasty!
Servings:
Calories: 257kcal
Ingredients
- 1 pint cherry tomatoes (cut in half)
- 2 tablespoons capers
- ¼ cup balsamic vinegar
- 1½ 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 asideÂ
- 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.