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23Sep, 20
Clean Food Love
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Pan-Seared Cod in Tomato + White Wine Sauce 🍅🐟🌱

Looking for something a little fancy, yet really simple for Dinner?

Our Pan-Seared Cod in Tomato White Wine Sauce is made using just ONE PAN on the stove top, yet the flavors are deep and complex. Your family will think you spent a whole lot more time preparing this restaurant-worthy meal!

➡️Rachel’s Notes:

Tomato puree has a thicker consistency and a deeper flavor than tomato sauce. It’s made by cooking and straining tomatoes.

Be sure to check the ingredients; the only ingredient should be tomatoes.

If you do not have wine on hand, you may substitute wine for vegetable or chicken broth.

The wine adds flavor and is used to deglaze your skillet.

All of the alcohol will cook out of your final meal, so no worries there.

Do not use “cooking wine” as most of those have a flavor much like rubbing alcohol…LOL.

For best flavor and results, use a decent to nicer bottle of dry wine that one would actually drink, because this will produce the very best flavor.

➡️Serving suggestions:

Serve alongside steamed brown rice, quinoa, and our Parmesan Roasted Broccoli.

Makes 4 servings


  • 2 Tbsps olive oil, ghee, or avocado oil
  • 3 cloves fresh garlic, finely minced
  • 1/2 tsp crushed red pepper flakes
  • 2 Roma tomatoes, diced small
  • 1 pint cherry tomatoes, halved
  • 1 cup tomato purée
  • 1/4 cup dry white wine
  • 1/2 tsp sea salt, or to taste
  • 1/4 tsp fresh ground black pepper, or to taste
  • 1/2 cup fresh basil leaves, finely chopped
  • 2 Tbsps fresh squeezed lemon juice
  • 1 tsp fresh lemon zest

For the cod:

  • 2 Tbsps olive oil, or avocado oil
  • 1-1/2 lbs OR 4, 6 ounce fresh cod fillets
  • sea salt and pepper


Season your cod fillets with a pinch of sea salt and pepper.

In a large skillet over medium-high heat 2 Tablespoons of oil, or ghee.

Carefully place the fillets into the hot oil and cook for about 2-3 minutes each side, without moving them until lightly golden on each sides and just cooked through.

Remove from the heat and set aside.

Using that same pan, heat remaining oil over medium-high heat.

Add in garlic and sauté until fragrant, about 2 minutes.

Add in red pepper flakes, tomatoes, tomato puree and wine.

Season with sea salt and pepper to your taste.

Reduce heat to low, cover and let it cook for about 8 minutes, stirring occasionally until mixture forms a thick sauce.

Next add in the basil, fresh lemon juice and lemon zest, cook for 2 minutes more.

Return your cod back into the pan and spoon the hot sauce over.

Serve immediately and enjoy!



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