Cod in Fresh Tomato Basil Sauce

“Eating cod makes you clever” might be a good slogan for having a healthy meal of Atlantic cod for dinner at least twice a week. And probably it is true. But what really matters to, is that we get a tasty meal of sustainable food source such as fresh quality cod from the pristine waters of Iceland, and if not fresh, then frozen which is the best way to preserve quality. We found this very good recipe at the website and there are many more good ones to find.


  • 2 Tbsps avocado oil, or olive oil
  • 1 1/2 lbs. fresh cod, cut into 4 fillets (or four 6 ounce fillets)
  • sea salt and pepper
  • 2 Tbsps avocado oil, or olive oil
  • 1/2 tsp crushed red pepper flakes
  • 2 fresh garlic cloves, minced
  • 1 pint cherry tomatoes, sliced in half
  • 1/4 cup dry white wine
  • 1/2 cup fresh basil, finely chopped
  • 2 Tbsp fresh lemon juice
  • 1/2 tsp fresh lemon zest
  • 1/2 tsp sea salt
  • 1/4 tsp fresh ground black pepper


Preheat oven to 375 degrees f.

Heat oil in a large oven-safe saute pan over medium heat. Add crushed red pepper flakes and garlic and saute for 1 minute, or until garlic is fragrant.

Add the cherry tomatoes and cook, stirring, until they’re soft and blistering, but still hold their shape, about 4 minutes.

Add in the white wine, stir, and allow the mixture to come to a light simmer.

Stir in the fresh basil, lemon juice, lemon zest, salt, and pepper and cook for 2 more minutes. Transfer the sauce into a bowl and set aside.

Heat remaining oil in a large oven-safe saute pan over medium heat.

Season both sides of cod with salt and pepper. Place cod in the oil and cook until golden brown, about 5 minutes.

Carefully flip the cod over and pour the white wine tomato basil sauce over the cod, then place the pan in the oven to continue cooking for another 3 minutes, or until just cooked through, and flaky.

Serve hot.

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