Pan-Roasted Cod with Roasted Tomatoes and Leeks

Gluten Free
Health score
48%
Pan-Roasted Cod with Roasted Tomatoes and Leeks
35 min.
4
515kcal

Suggestions


Imagine a dish that elegantly marries the savory flavors of pan-roasted cod with the sweetness of roasted tomatoes and the mild earthiness of leeks. This Pan-Roasted Cod with Roasted Tomatoes and Leeks is not only a feast for the senses but also a beacon of healthy dining, proudly gluten-free and ideal for any meal—from a delightful lunch to a sumptuous dinner. Ready in just 35 minutes, you’ll find this dish to be a perfect solution for both busy weeknights and weekends when you want to impress guests without spending all day in the kitchen.

As the cod fillets cook to flaky perfection in a pan, they soak up the zesty blend of fresh lemon juice and aromatic herbs, while the roasted tomatoes and leeks add a burst of color and flavor that brings the entire plate to life. With tender, caramelized leeks and juicy tomatoes harmonizing beautifully with the rich textures of the fish, each bite promises a symphony of taste. The finishing touch of a silky sauce made from white wine and chicken broth elevates this dish to restaurant-quality dining right at home.

So, gather your ingredients and prepare to indulge in a culinary experience that not only satisfies your cravings but also nourishes your body. You're not just cooking; you're creating a meal that tells a story of simple ingredients lovingly transformed into something extraordinary. Bon appétit!

Ingredients

  • tablespoon balsamic vinegar 
  • tablespoons butter 
  • 0.5 cup cooking wine dry white
  • 0.5 cup chicken broth fat-free low-sodium
  • teaspoon rosemary fresh chopped
  • servings garnish: herbs fresh
  •  leeks split white green trimmed ( and 2 to 3 inches of parts)
  • tablespoons juice of lemon fresh ( 1 lemon)
  • tablespoons olive oil divided
  • 0.5 teaspoon pepper divided freshly ground
  •  plum tomatoes cored cut in half lengthwise
  • 24 ounces salmon fillet 1-inch-thick , skin on ()
  • 0.8 teaspoon sea salt divided

Equipment

  • frying pan
  • oven
  • roasting pan

Directions

  1. Preheat oven to 40
  2. Place tomatoes and leeks in a roasting pan; drizzle with 2 tablespoons olive oil, vinegar, rosemary, 1/4 teaspoon sea salt, and 1/4 teaspoon pepper. Toss gently to coat. Roast at 400 for 25 minutes, stirring leeks once halfway through cook time or until leeks are tender and tomato begins to shrivel.
  3. Season fish fillets with 1 tablespoon olive oil, 1/2 teaspoon sea salt, and 1/4 teaspoon pepper. Melt butter with remaining 1 tablespoon olive oil in a large nonstick skillet over medium-high heat.
  4. Place fillets, skin side down, in pan; reduce heat to medium, and cook for 4 minutes, without moving fish. Carefully turn fillets over; and drizzle lemon juice over fish. Cook 2 to 3 minutes or until fish flakes easily with a fork, spooning pan liquid over fish while cooking.
  5. Remove fish from pan, and cover loosely to keep warm.
  6. Add wine and broth to pan, and increase heat to medium-high. Reduce sauce to 1/4 cup (about 5 minutes) and until sauce is slightly thick and bubbly.
  7. Place fillets on a platter or four individual plates, spooning sauce over and around fish; arrange leek and tomato mixture on each plate, and garnish, if desired.
  8. Serve immediately.

Nutrition Facts

Calories515kcal
Protein29.2%
Fat56.42%
Carbs14.38%

Properties

Glycemic Index
62.25
Glycemic Load
4.69
Inflammation Score
-9
Nutrition Score
38.604782850846%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.55mg
Hesperetin
1.75mg
Naringenin
0.7mg
Apigenin
8.63mg
Luteolin
0.06mg
Kaempferol
2.49mg
Myricetin
0.88mg
Quercetin
0.5mg

Nutrients percent of daily need

Calories:514.77kcal
25.74%
Fat:30.97g
47.64%
Saturated Fat:7.27g
45.41%
Carbohydrates:17.75g
5.92%
Net Carbohydrates:15.17g
5.52%
Sugar:6.35g
7.06%
Cholesterol:108.6mg
36.2%
Sodium:697.94mg
30.35%
Alcohol:3.09g
100%
Alcohol %:0.93%
100%
Protein:36.07g
72.13%
Vitamin K:121.78µg
115.98%
Vitamin B12:5.48µg
91.3%
Selenium:63.73µg
91.04%
Vitamin B6:1.68mg
83.86%
Vitamin B3:14.35mg
71.77%
Vitamin A:2582.79IU
51.66%
Vitamin B2:0.7mg
41.4%
Phosphorus:400.82mg
40.08%
Vitamin C:28.85mg
34.97%
Potassium:1214.06mg
34.69%
Vitamin B1:0.47mg
31.4%
Vitamin B5:3.1mg
31%
Manganese:0.61mg
30.52%
Folate:117.98µg
29.49%
Copper:0.59mg
29.39%
Vitamin E:3.38mg
22.54%
Magnesium:88.11mg
22.03%
Iron:3.91mg
21.74%
Fiber:2.58g
10.31%
Zinc:1.4mg
9.37%
Calcium:93.51mg
9.35%
Source:My Recipes