Cod And Tomato Basil Sauce Recipe

Fast and healthy Cod recipe with tomato and basil sauce:

Ingredients: (Serves 4 to 6)

1 1/2 lbs fresh cod (about 4 fillets)
1 1/2 tbsp of house seasoning*, divided
1/3 cup flour, divided
4 tbsp olive oil
1 tbsp butter
2 large shallots, thin sliced
2 garlic cloves minced
1/2 cup dry white wine
1 1/2 cups fat-free Half & Half
1 1/4 cups low sodium chicken or vegetable broth
1 1/2 tbsps capers, drained
2 cups cherry or grape tomatoes, halved
Hand full of fresh basil leaves
Cooked multi-grain angel hair pasta or wild rice pilaf


Rinse fillets and pat dry. Season both sides with one tablespoon of house seasoning. Add remaining seasoning to flour and stir to combine. Credge filets in seasoned flour, coating both sides. Place olive oil in a large non-stick skillet and heat to high. Place seasoned, floured cod filets in skillet (try to keep fillets from touching to ensure even cooking). Cook for 3 minutes on each side.
Remove from skillet to a clean platter and cover to keep warm (fish will finish cooking in sauce).

Add butter to skillet. Once butter has melted, add shallots and garlic and sauté just until shallots are translucent. Add white wine and deglaze the bottom and sides of the skillet. Increase heat to medium high, add fat-free Half & Half, broth and capers and cook uncovered until sauce reduces by about one-third (this will take around 5 to 10 minutes).

Once sauce has reduced, place fish back in skillet and reduce heat to medium high and continue cooking for additional 5 to7 minutes or just until fish has cooked through. Add tomatoes and basil and season with salt and pepper if needed, Serve over multi grain pasta or wild rice pilaf.

*House Seasoning

1/3 cup onion powder
1/3 cup garlic powder
1 tbsp cayenne pepper (optional)
3 tbsp dried parsley
3 tbsp dried thyme
2 tbsp ground celery seed
1/8 cup black pepper
1/3 cup sea salt or kosher salt
1 1/2 tsps cornstarch (this will keep it from clumping)


Combine all ingredients in a bowl stir with a whisk. Store in an airtight container in a cool, dark place. Good for up to six months.

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