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Pan-Seared Cod in White Wine Tomato Sauce

Thrive Carolinas / Dietitian Services  / Pan-Seared Cod in White Wine Tomato Sauce

Pan-Seared Cod in White Wine Tomato Sauce


  • 3 tablespoons Light Olive Oil
  • 4 pieces Fresh Cod Fillets (200-250 grams each)
  • 300 grams Cherry Tomatoes cut in half
  • 1/4 cup Garlic, chopped finely
  • 1/2 cup Chardonnay White Wine
  • Juice of 1 Lemon
  • Fresh Thyme Leaves
  • Salt & Pepper, to taste


  1. Heat oil in a large sauté pan.
  2. Season cod fillets with salt and paper. Add it to the pan and cook until golden brown and tender, it will take about 3 minutes on each. Once the cod fillets are cooked, remove from the pan and set it aside.
  3. Use the same sauté pan, add more oil if pan is getting dry. Add the cherry tomatoes and cook until they are soft and blistering.
  4. Add the garlic and sauté for about a minute.
  5. Add in the white wine and reduce by half on low heat, about 3-5 minutes.
  6. Stir in the lemon juice. Season with salt and pepper and stir for few seconds.
  7. Add in fresh thyme leaves, and simmer for another 3 minutes.
  8. Carefully put the cod fillets back to the pan and let it simmer for 2 minutes more.
  9. Place the cod fillets to a serving dish and pour over the white wine tomato sauce.

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Madeline Groves

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