One-Pan Cod with Lemons, Olives & Sun-Dried Tomatoes
Only uses one pan and the fish never turns out dry— that is what makes this our favorite “go to” fish recipe. And remember to eat fish twice a week for heart health!
Prep Time: 20 minutes Cook Time: 10-15 minutes
WHAT YOU NEED:
1 medium lemon
1 lb. cod fillet (sea bass, mahi mahi and many other kinds of fish fillets also work well)
Salt (about ¼ tsp.) and ground black pepper
1 – 2 Tbsp. olive oil
1 medium onion or 3 shallots, thinly sliced
2 - 3 cloves garlic, chopped
1/2 cup dry white wine
1/4 cup calamata olives, chopped or cut into halves
1/2 cup oil-packed jarred sun-dried tomatoes, roughly chopped
Chopped fresh herbs (chives, tarragon, green onions, basil etc)
MAKING IT:
Cut the middle part of the lemon crosswise into about 4-6 slices and remove any seeds. Cut each slice in half; set aside. Reserve the end portions of the lemon.
Place fish on a plate; pat it dry with a paper towel. Squeeze juice from the reserved lemon ends onto the fish fillet. Season fish with salt and pepper.
In a large skillet with a lid, heat 1- 2 Tbsp. olive oil over medium heat. Sauté onions until soft, about 5 minutes. Add chopped garlic and sauté for another 2-3 minutes (do not brown garlic). Place fish fillet on top of sauteed onions. Pour wine around the fish fillet, then arrange lemon wheels, olives and sun-dried tomatoes on top of and around the fish.
Cover skillet and cook over medium-low heat for about 10-15 minutes more or until fish flakes easily and center of fillet is opaque. Sprinkle with chopped fresh herbs and a drizzle of olive oil. When serving, spoon some of the pan sauce over each portion of fish. Serves 2 - 3.
NUTRITION:
Nutrition Information per serving (1/2 recipe): 370 Calories; 14g Total Fat; (2g Sat Fat; 0g Trans Fat); 100mg Chol; 700mg Sodium*; 15g Total Carb; (3g Fiber; 3g Total Sugars; 0g Added Sugars); 43g Protein; 10% DV Vitamin D; 10% DV Iron
*Sodium content when fish seasoned with ¼ teaspoon salt; olives also contribute sodium; both can be reduced/eliminated if you are following a sodium restricted eating plan.
