Pan-Seared Cod in Tomato & Peppers (15 Minute Recipe)

Pan-Seared Cod in Tomato & Peppers (15 Minute Recipe)

This Pan-Seared Cod in Tomato & Peppers is an easy dinner party dish that takes just 15 minutes to whip up. The fish is perfectly flaky and tender and the vegetables add a pop of colour. 

If you can’t find cod in the supermarket, you can replace it with another white fish like sea bass, grouper or haddock. Similarly, play around with the vegetables and feel free to add in different coloured peppers, courgette or even chopped carrots.

I love serving this Pan-Seared Cod in Tomato & Peppers as a main course alongside a grain like quinoa or Crispy Lentil Rice and a fresh salad.

 

Let me know if you make this on Instagram: @elibrechernutrition – I would love to see your creations!

 

Pan-Seared Cod in Tomato & Peppers (15 Minute Recipe)

Serves 4

Ingredients:

  • 4 pieces of cod
  • Salt
  • 2 tbsp olive oil
  • 1 green pepper, cored and chopped
  • 3 tomatoes, chopped
  • 2 shallots
  • 3 cloves of garlic, crushed
  • Juice of ½ lemon
  • Spices: 1 tsp ground coriander, 1 tsp garlic powder, 1 tsp paprika, 1 tsp cumin, ½ tsp sumac (optional), ½ tsp black pepper

Method:

  1. 15 minutes before cooking, sprinkle the fish with salt on both sides and set aside.
  2. Combine the spices together in a mug and set aside.
  3. In a large frying pan, heat the olive oil on a medium heat. Add the garlic, peppers, tomatoes and shallots. Add 1 tsp of the spice mixture and a pinch of salt.
  4. Cook for 5 minutes, stirring regularly. Turn the heat down and leave on a low heat while you prepare the fish.
  5. Pat fish dry on both sides with a paper towel, then rub the remaining spice mixture into both sides of the fish.
  6. In a separate large frying pan, heat 2 tbsp olive oil on a medium heat. Add the fish and use the back of a wooden spoon to press down on the middle of each piece of fish for about 20 seconds. Leave fish to cook on one side for 5 minutes, then carefully flip the fish over and cook on the other side for 3 minutes.
  7. Create 4 wells in the pan of vegetables, and place a piece of fish into each well. Squeeze some lemon juice over the fish and serve immediately. Keep in the fridge and enjoy leftovers for 3 days.

 

If you give this recipe a try, don’t forget to tag me on Instagram @elibrechernutrition – I LOVE seeing all your recreations!

 

If you’re interested in working together to optimise your nutrition and overall wellbeing, please get in contact via Consultations

For more savoury recipe ideas, try these recipes:

 

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