Pan-Seared Cod with Burst Tomatoes
Pan-Seared Cod with Burst Tomatoes pairs tender, flaky fish with a bright medley of sweet grape tomatoes, shallots, and briny capers. A touch of butter enriches the pan juices while red wine vinegar adds lift, creating a balanced, fresh sauce. Serve this elegant yet weeknight-friendly dish for a light dinner or as a centerpiece for a relaxed summer meal.
- Prep10 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Pan-Seared Cod with Burst Tomatoes, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 68 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 15 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 46
- Heart Health
- 79
- Metabolic
- 26
- Digestive
- 26
- Inflammatory
- 58
- Performance
- 54
- General Wellness
- 1
In a bowl, combine the tomatoes, shallot, garlic, red wine vinegar, olive oil, capers, and salt, then set aside.
- 2
About 15 minutes before cooking, take the cod out of the refrigerator to come to room temperature. Cut the cod into pieces, pat the filets thoroughly dry with a paper towel, and generously season both sides with salt and pepper.
- 3
Heat a large skillet over medium-high heat, add olive oil, melt butter, and swirl to coat. Add the cod and do not move the pieces until it is time to flip them. Cook 3 to 4 minutes per side, until the fish flakes easily with a fork. An instant-read thermometer inserted into the center should read 145 degrees F (63 degrees C). Carefully lift the filets from the skillet with a spatula onto a serving plate.
- 4
Reduce the heat to medium and, using the same skillet, add the tomato mixture. Cook while scraping up any bits stuck to the bottom and stir until the tomatoes just start to soften, about 2 minutes.
- 5
Spoon the tomato mixture over the filets, garnish with parsley, and serve.
- Calories 223.93 kcal Moderate 11%
- Protein 31.45 g Good Source 63%
- Carbohydrate 7.35 g 3%
- Total Fat 8.08 g Moderate 10%
- Saturated Fat 2.14 g Moderate 11%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 83.74 mg High 28%
- Sodium 224.23 mg Moderate 10%
- Dietary Fiber 2.62 g Low Source 9%
- Total Sugars 0.03 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 44.76 mg Low Source 3%
- Iron 1.4 mg Low Source 8%
- Potassium 1033.64 mg Good Source 22%
- Vitamin A 43.2 mcg Low Source 5%
- Vitamin C 26.76 mg Good Source 30%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Pan Seared Cod with Burst Tomatoes is made with 11 ingredients and serves 4. It takes about 20 mins and is rated easy. Key ingredients include Black Pepper, Capers, Dried Parsley, and Grape Tomato. Each serving provides about 223.93 kcal, and is a good source of protein.
Recipe Questions
- What is Pan-Seared Cod with Burst Tomatoes made of?
- The main ingredients are Black Pepper, Capers, Dried Parsley, Grape Tomato, Minced Garlic. The full list of 11 is above.
- How long does it take to make Pan-Seared Cod with Burst Tomatoes?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 223.93 kcal. The full nutrition breakdown is above.
- Is Pan-Seared Cod with Burst Tomatoes easy to make?
- This recipe is rated easy, with 11 ingredients and 5 steps.
- Is Pan-Seared Cod with Burst Tomatoes healthy?
- Pan-Seared Cod with Burst Tomatoes has an easyChef Pro health score of 59/100. Per serving, it provides 223.93 calories and 31.45 g of protein, or 63% of the Daily Value. It is a good source of potassium and vitamin C. Worth noting per serving: sodium at 224.23 mg (10% of the Daily Value) and saturated fat at 2.14 g (11% of the Daily Value). It contains Fish, Milk, Tomatoes, Garlic, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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