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Pan Fried Cod With Tomato Salad

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Sauteed Cod with Tomatoes
  Fillet 4 Ounce
  Salt To Taste
  Pepper To Taste
  Red wine vinegar 1 Tablespoon
  Black olives 8
  Cherry tomatoes 8
  Basil leaves 1 Tablespoon
  Olive oil 2 Tablespoon

1 In a pan, drizzle some olive oil.
2 Put the cod fillet on the pan and cook on medium heat.
3 Meanwhile, cut the cherry tomatoes in half.
4 Cut the olives in halves as well.
5 In a bowl combine the cherry tomatoes and olives and sprinkle with salt and pepper.
6 Tear the basil leaves roughly and add to the tomatoes and olives.
7 Add a dash of red wine vinegar to the salad and sprinkle some olive oil as well.
8 Mix the salad well for all the flavors to blend.
9 Check the fish in the pan and flip it over to cook the other side.
10 Sprinkle the fish with salt and pepper.
11 Transfer the fish to a serving plate and arrange the salad on one side.

12 Serve at once.

Recipe Summary

Difficulty Level: 
Very Easy
Main Dish
Pan Grilling
Holiday, Everyday, Healthy
Preparation Time: 
3 Minutes
Cook Time: 
3 Minutes
Ready In: 
6 Minutes
Aparna is cooking a meal in just few minutes. Pan Fried Cod served with Tomato Salad is a complete meal with a piece of fish for protein and a low fat salad on the side. She shows us how to put up the dish in just a jiffy. A must make meal after a long day at work or a healthy meal while on healthy food routine.

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Average: 4.4 (13 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 511 Calories from Fat 377

% Daily Value*

Total Fat 43 g66.6%

Saturated Fat 5.1 g25.7%

Trans Fat 0 g

Cholesterol 40 mg13.3%

Sodium 1028.6 mg42.9%

Total Carbohydrates 11 g3.7%

Dietary Fiber 1.3 g5.4%

Sugars 4.3 g

Protein 22 g43.2%

Vitamin A 31.8% Vitamin C 43.6%

Calcium 4.9% Iron 4%

*Based on a 2000 Calorie diet

Pan Fried Cod With Tomato Salad Recipe Video