Description
Pan Seared Cod with Blistered Tomatoes is a 1-pan meal that is easy to make. It is gluten-free and uses garden-fresh ingredients.
Ingredients
Units
Scale
- FOR THE CARAMELIZED ONIONS:
- 1 tablespoon grape seed oil
- 1 yellow or white onion, thinly sliced
- Pinch of salt
- 3 cloves garlic, minced
- FOR THE BASIL PESTO:
- 2 cups basil leaves
- 3 cloves garlic, minced
- 1/4 cup sunflower seeds or pine nuts
- 1/4 cup freshly grated Parmesan cheese
- 1/4 to 1/2 cup extra virgin olive oil
- Salt and pepper to taste
- FOR THE BLISTERED TOMATOES:
- 1 tablespoon grapeseed oil
- 3 cups cherry tomatoes and/or grape tomatoes (I used a mix of red, orange, and yellow tomatoes)
- Salt and pepper
- FOR THE SEARED COD:
- 4 cod fillets, patted dry (could also sub tilapia, or any other white fish)
- 1/2 teaspoon fine sea salt
- 1/2 teaspoon black pepper
Instructions
- FOR THE CARAMELIZED ONIONS:
- Heat a large, heavy-bottomed skillet over medium heat. Add the oil and allow it to heat for a minute. Add the sliced onion and the sprinkle of salt. Spread the onions out in an even layer. Sauté for 10 to 15 minutes, making sure to stir occasionally. The onions should considerably reduce in size and turn a tan color. Be careful not to let them burn in the end. Two minutes before the onions are done add the garlic, Sauté for 2 minutes. Once the onions are caramelized and the garlic is fragrant remove them from the skillet and set aside.
- FOR THE BASIL PESTO:
- While the onions are caramelizing make your pesto. To a food processor add the basil, garlic, sunflower seeds, and Parmesan cheese. Pulse the ingredients until they are mostly chopped. Through the spigot of your food processor stream in the olive oil until you have reached your desired consistency. Add the salt and pepper to taste.
- Set the pesto aside.
- FOR THE BLISTERED TOMATOES:
- Once the onions have been caramelized and removed, turn the heat under the skillet up to medium-high. Give it a minute to heat the skillet up. Add the grapeseed oil and allow it to heat for a minute.
- Then add the tomatoes. Spread them out into an even layer so that each tomato is touching the skillet (you may need to work in batches depending on the side of your skillet). Allow them to cook for 3 to 5 minutes, or until most of the tomatoes have blistered.
- Turn the tomatoes on the unblistered side and cook for 3 to 5 minutes until most of the tomatoes have blistered on the opposite side. Some tomatoes may burst; that’s okay. Sprinkle with salt and pepper to taste.
- Remove the tomatoes from the pan.
- FOR THE SEARED COD:
- Reduce the heat under the skillet to medium heat. If the pan looks dry add 1 tablespoon of grapeseed oil.
- Season each cod fillet with salt and pepper. Place the seasoned side of the fillet down in the pan. Season the side that is facing up in the pan with salt and pepper. Cook the fillets for 3 to 5 minutes on each side, depending on how thick your fillet is. The fish should be brown on each side, tender in texture and opaque in color.
- Turn off the heat. Move the cod fillets to one side. Add the blistered tomatoes and caramelized onions back to the pan. Stir them up and allow them to heat up again.
- Serve over cooked quinoa, rice, buckwheat, or fresh greens. Also serve with the basil pesto on the side for spooning over the fish and mixing in with the tomatoes.
