Pan Fried Cod With Sauce Vierge Recipe

Posted by
Rate It!
Pan Fried Cod With Sauce Vierge
Add your photo!



  1. To prepare the sauce, quarter the tomatoes, scoop out seeds, then finely dice flesh and put into a small bowl. Finely chop the shallot and crush the garlic, add to tomatoes with the lemon zest and juice, chpd herbs and olive oil. Season to taste. Cover and leave the flavours to infuse.
  2. To cook the fish, heat olive oil and butter in a heavy based frying pan. Rinse the cod fillets and pat dry with kitchen roll. Season fillets to taste. Cook over a high heat for 2-3 min on each side, until just cooked through.
  3. To serve, gently warm the sauce in a small pan and drizzle some over each serving plate. Top with cooked cod fillet.
  4. Serve immediately.
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 305.31 Kcal (1278 kJ)
Calories from fat 274.43 Kcal
% Daily Value*
Total Fat 30.49g 47%
Cholesterol 15.71mg 5%
Sodium 9.39mg 0%
Potassium 214.62mg 5%
Total Carbs 8.8g 3%
Sugars 4.02g 16%
Dietary Fiber 2.04g 8%
Protein 1.71g 3%
Vitamin C 22.6mg 38%
Vitamin A 0.1mg 2%
Iron 0.6mg 3%
Calcium 24.6mg 2%
Amount Per 100 g
Calories 250.62 Kcal (1049 kJ)
Calories from fat 225.27 Kcal
% Daily Value*
Total Fat 25.03g 47%
Cholesterol 12.89mg 5%
Sodium 7.71mg 0%
Potassium 176.17mg 5%
Total Carbs 7.23g 3%
Sugars 3.3g 16%
Dietary Fiber 1.68g 8%
Protein 1.41g 3%
Vitamin C 18.5mg 38%
Vitamin A 0.1mg 2%
Iron 0.5mg 3%
Calcium 20.2mg 2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
Search recipes
by ingredients
Construct & Analyze
Your Recipe

Recipe Tags

Weightwatchers Points

  • 8.2
  • 9

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol

Share Recipe

Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top