Healthy Pan-Seared Cod in Romesco Sauce
This healthy recipe combines tender, flaky cod fillets with a smoky and creamy romesco sauce. Finished with fresh herbs and a touch of capers, it’s a flavorful and nutritious dish perfect for any weeknight meal.
Ingredients
- 2 tablespoons extra-virgin olive oil or a mix of butter and oil
- 4 cod fillets 6 ounces each
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 1 cup romesco sauce
- 1 cup coconut cream
- 3 tablespoons drained capers
- 2 tablespoons chopped fresh parsley plus extra for garnish
- 2 tablespoons chopped fresh basil plus extra for garnish
Instructions
- Prepare the Fish: Heat the olive oil in a large pan over medium heat. Pat the cod fillets dry with paper towels, then season both sides with salt and pepper. Add the fillets to the pan and cook for 3–4 minutes on one side until lightly golden. Flip the fillets and cook for an additional 3 minutes, or until the fish is fully cooked through. Remove the fillets from the pan and set them aside.
- Make the Sauce: In the same pan, combine the romesco sauce and coconut cream, stirring to mix evenly. Bring the mixture to a gentle simmer.
- Add Garnishes: Stir in the capers, parsley, and basil into the sauce. Return the cod fillets to the pan, spooning the sauce over the fish. Simmer for another 2–3 minutes, allowing the flavors to meld and the fish to reheat.
- Serve: Plate the cod with a generous portion of the sauce and garnish with additional parsley and basil. Serve warm with your favorite side dish, like a fresh salad or rice.
Notes
- For an extra smoky flavor, use a smoked paprika-based romesco sauce.
- Pair with Lemon Herb Rice or steamed vegetables for a complete meal.
- This dish works well with other white fish like haddock or halibut if cod is unavailable.
Nutrition
Serving: 1pieceCalories: 409kcalCarbohydrates: 5gProtein: 28gFat: 29gSaturated Fat: 12gCholesterol: 80mgSodium: 1080mgFiber: 2gSugar: 3g
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