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Pan Seared Cod with Tomato Hollandaise
Prep
5 mins
Cook
10 mins
Total
15 mins
 

White, firm, flaky cod is delicately delicious! One serving gives you a low-calorie boost of protein, omega-3 fatty acids, B vitamins, and several other nutrients to help keep your heart healthy. Its mild flavor is the perfect base for a rich sauce such as tomato hollandaise. Recipe from ruled.me

Course: Dinners + Mains
Cuisine: American, French
Keyword: American, Dinners + Mains, French
Diet: Low Carb
Servings: 4
Calories: 617 kcal
Ingredients
Pan Seared Cod
  • 1 lb wild Alaskan cod (4 fillets)
  • 1 tbsp butter salted
  • 1 tbsp olive oil
Tomato Hollandaise
  • 3 large egg yolks
  • 3 tbsp warm water
  • 226 g butter salted, melted
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 tbsp tomato paste
  • 2 tbsp lemon juice, fresh
Instructions
  1. Season both sides of the fillet. Note, salt at the very last minute prior to cooking to prevent the salt from “burning” the fish.

  2. Coat the bottom of a non-stick pan with extra virgin olive oil and turn to medium heat. Add butter. When the oil and butter start to sizzle, add cod fillets and sear two to three minutes. Turn fish over. Tilt the pan and collect butter and oil and, with a spoon, baste your fish. Continue to cook for another two to three minutes. Pro tip - turn when the side that is in contact with the oil turns opaque. You will know that the cod is cooked when it flakes easily when poked with a fork.

  3. Melt the butter. You may use the microwave.

  4. Over a double boil, beat egg yolks and warm water (rule of thumb, 1 tbsp of water for every egg yolk) until thick and creamy. Look for very soft peaks.

  5. Once the yolks reached the desired thickness, remove from heat. You may place a warm towel under your bowl. Whenever making any kind of emulsion, the addition of fats needs to be gradual --- start with a few drops to get the emulsion started.

  6. Continue streaming in butter until it is fully incorporated.

  7. Season with salt and pepper. Add herbs, if desired.

  8. Add tomato paste. Mix to combine.

  9. Finish with lemon juice. Adjust final consistency with a little bit of warm water to lighten the sauce and fluidity. Keep warm over a double boiler until ready to serve.

Nutrition Facts
Pan Seared Cod with Tomato Hollandaise
Amount Per Serving
Calories 617 Calories from Fat 513
% Daily Value*
Fat 57g88%
Saturated Fat 33g206%
Cholesterol 317mg106%
Sodium 752mg33%
Potassium 625mg18%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 26g52%
Vitamin A 1871IU37%
Vitamin C 7mg8%
Calcium 56mg6%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.