Pan Fried Cod With Sauce Vierge

May 11, 2023May 11, 20230 16
Pan Fried Cod With Sauce Vierge
in Seafood

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 skinless cod fish fillets
1 fluid ounce olive oil
1 ounce butter
salt
ground black pepper
2 ripe tomatoes
1 shallot , peeled
1 garlic clove , PEELED
2 small lemons , juice and zest of , FINELY GRATED
3 tablespoons chpd fresh basil
1 tablespoon chpd fresh tarragon
1 tablespoon snipped fresh chives
1 tablespoon chpd fresh parsley leaves
2 tablespoons chpd fresh coriander
75 ml olive oil
salt
ground black pepper

Nutrision Information

Servings Per Recipe
4
Calories
420
Sugar
2g
Fat
34g
Pan Fried Cod With Sauce Vierge is a flavorful and healthy seafood dish that can be enjoyed for lunch or dinner. The crispy cod fillets are served with a zesty Sauce Vierge made with fresh tomatoes, herbs, and olive oil. Cod is a versatile fish that is low in calories and high in protein, making it a perfect option for a nutritious meal. The Sauce Vierge adds a burst of flavor and freshness to the cod and can be made in advance for easy meal prep. Try this delicious recipe for a quick and easy dinner tonight!

Instructions

1.Pat the cod fillets dry with a paper towel and season with salt and black pepper on both sides.
2.Heat the olive oil and butter in a large frying pan over medium-high heat.
3.Add the cod fillets and cook for 3-4 minutes on each side until golden brown and crispy.
4.While the fish is cooking, prepare the sauce vierge by finely chopping the tomatoes, shallot, and garlic and placing them in a small bowl.
5.Add the lemon juice and zest, fresh herbs, olive oil, salt, and black pepper to the bowl and mix well.
6.Once the fish is cooked, remove it from the pan and serve immediately, topped with the Sauce Vierge.

PROS

This dish is quick and easy to make, and the Sauce Vierge adds a fresh and flavorful touch to the crispy cod.

Cod is a good source of protein and omega-3 fatty acids.

CONS

Cod is not recommended for people with a fish allergy.

This dish is higher in fat due to the olive oil and butter used in the recipe.

HEALTH & BENEFITS

Cod is a good source of protein, selenium, and omega-3 fatty acids, which are beneficial for heart health and brain function.
The tomatoes in the Sauce Vierge are rich in antioxidants and vitamin C, which supports immune health and collagen production.

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