239
Pan seared cod fillets with tomato, basil and white wine sauce.
Pan-Seared Mediterranean Cod
Course: Main CourseServings
4
servingsPrep time
30
minutesCooking time
40
minutesCalories
300
kcalIngredients
2 Cod Fillets.
Fry-Light Spray Oil.
½ Medium Onion, Diced.
2 Garlic cloves (finely diced or crushed).
200ml Water.
½ Tsp paprika.
½ Tsp. chilli flakes or Cajun seasoning.
½ tsp sea salt.
½ Tsp. cracked black pepper.
Wine stock pot (Tesco, but other brands are available).
200g Cherry tomatoes.
12 Spinach leaves (sliced in ribbons).
2 Tbsp. low fat creme fraiche.
3 Basil leaves (rolled and sliced).
