Description
Tender pan-seared cod fillets are served in a rich, buttery tomato and caper sauce with fresh herbs. This quick and elegant dish is perfect for a light yet satisfying meal.
Ingredients
- 4 cod fillets (120–150g / 4–5oz each, boneless and skinless)
- 35g / 1/4 cup plain flour
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon extra virgin olive oil
- 1 tablespoon / 15g unsalted butter
- 2 cloves garlic, finely diced
- 2 tablespoons capers, drained (reserve 1 teaspoon brine)
- 1/2 small bunch fresh parsley, stalks and leaves separated and finely diced (~15g)
- 60ml / 1/4 cup dry white wine
- 120ml / 1/2 cup vegetable stock
- 3 tablespoons / 45g unsalted butter, diced into cubes
- 250g / 9oz baby plum or cherry tomatoes, halved
Instructions
- Pat the cod fillets dry with paper towels. In a shallow dish, mix the flour, salt, and black pepper. Dredge each fillet in the flour, shaking off excess, and set aside. Reserve remaining flour.
- Heat olive oil and 1 tablespoon butter in a large non-stick pan over medium-high heat. Fry the cod for 2–3 minutes per side until lightly golden and just cooked through. Remove and set aside.
- In the same pan, add capers, garlic, and parsley stalks. Sauté for 10–20 seconds until fragrant, being careful not to burn the garlic.
- Pour in the white wine and reserved caper brine. Simmer rapidly for about 2 minutes until nearly evaporated and the alcohol smell dissipates.
- Reduce heat to medium and add vegetable stock. Toss butter cubes in reserved flour, shake off excess, then whisk into the sauce until melted and slightly thickened.
- Add tomatoes, half of the parsley leaves, and any juices from the resting cod. Simmer for a few minutes until tomatoes begin to soften and sauce thickens.
- Taste and adjust seasoning if needed. Return cod to the pan, spoon sauce over, and gently warm through.
- Serve garnished with remaining parsley.
Notes
- Use fresh, firm cod fillets for best texture; other white fish like haddock or halibut can be substituted.
- Avoid overcooking the fish to keep it tender and flaky.
- If you prefer not to use wine, substitute with extra stock and a squeeze of lemon juice.
- Serve with crusty bread, rice, or mashed potatoes to soak up the sauce.
- Store leftovers in the fridge for up to 2 days and reheat gently.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Pan Fry
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 410 kcal
- Sugar: 4 g
- Sodium: 620 mg
- Fat: 24 g
- Saturated Fat: 11 g
- Unsaturated Fat: 11 g
- Trans Fat: 0.5 g
- Carbohydrates: 16 g
- Fiber: 2 g
- Protein: 32 g
- Cholesterol: 95 mg
