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Pan Seared Cod with Tomato Hollandaise

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
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Dinners + Mains
Cuisine American, French
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
 

  • Season both sides of the fillet. Note, salt at the very last minute prior to cooking to prevent the salt from “burning” the fish.
  • 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.
  • Melt the butter. You may use the microwave.
  • 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.
  • 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.
  • Continue streaming in butter until it is fully incorporated.
  • Season with salt and pepper. Add herbs, if desired.
  • Add tomato paste. Mix to combine.
  • 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

Nutrition Facts
Pan Seared Cod with Tomato Hollandaise
Amount per Serving
Calories
617
% Daily Value*
Fat
 
57
g
88
%
Saturated Fat
 
33
g
206
%
Cholesterol
 
317
mg
106
%
Sodium
 
752
mg
33
%
Potassium
 
625
mg
18
%
Carbohydrates
 
3
g
1
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
26
g
52
%
Vitamin A
 
1871
IU
37
%
Vitamin C
 
7
mg
8
%
Calcium
 
56
mg
6
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword American, Dinners + Mains, French
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