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Nutrition Facts
Serving Size 205 g
(Approx. 2 Servings)
Amount Per Serving
Calories 190 Calories From Fat 45
% Daily Value*
Total Fat 5 g 8%
Saturated Fat 1.5 g 8%
Trans Fat 0.0 g
Cholesterol 65 mg 22%
Sodium 330 mg 14%
Total Carbohydrate 4 g 1%
Dietary Fiber 1 g 4%
Sugars 2 g
Protein 25 g
Vitamin A 15% Iron 6%
Vitamin C 25% Calcium 4%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition Facts represent the ingredients displayed and are estimates only. We make no representations or warranties regarding the nutrition information provided. Adding optional ingredients or substituting products could alter the nutritional content of this recipe.
The dietary lifestyle and nutritional information are provided for educational purposes only. Product formulations may change; therefore, we recommend that you consult the product's label for nutrition information, contact the manufacturer for product related questions, and consult a healthcare provider for nutritional guidance specific to your needs. Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.
Pan Seared Cod with Roasted Tomatoes
Prep Time
5 minutes
Cook Time
15 minutes
Total Time
20 minutes
2  People


Recipe makes 2 Servings

1 Tsp unsalted butter
1 Tsp olive oil
1 1/2 Tsp garlic, sliced
.6700 Lb Atlantic cod
1/4 Tsp kosher salt
1/4 Tsp black pepper
3 Oz H-E-B Mini Kumato Sweet Tomatoes, halved
1/2 cup(s) dry white wine
1/4 cup(s) basil, chopped
1 Tsp parsley, chopped
2 Tsp green onion, chopped
1/2 lemon, juiced
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Place a large sauté pan over medium-high heat. Add butter, oil and garlic.
Preheat oven to 400°F.
Season cod with salt and pepper and place in hot pan. Add tomatoes around fish and cook 3 minutes,
Once browned, flip fish and add white wine, basil and parsley. Place in oven for 3 to 5 minutes.
Remove fish from pan and return to stove over high heat. Cook until sauce is thickened and coats the back of a spoon.
Serve fish with sauce and garnish with green onion and a squeeze of lemon juice.


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