Pan Seared Cod with Lemon Tomato Basil Sauce


Every week I make it my mission to create at least one delicious recipe with things that we have in the fridge that are about to go bad, or could go bad quickly. I have been trying to be consciously better at not wasting food, at least not purposely, and making an effort to get creative with what we purchase instead of going off of my immediate cravings.


On my Instagram stories I always document this process and call it my " 'What's About to go Bad in the Fridge Haul Meal" -- lol, long title but it works! As I've been working with a new fitness trainer, my options for food have been pretty limited but very healthy and I've been having fun creating meals within what I can actually eat that will fuel my body and taste delicious!

My trainer has me eating white fish for my dinner meals and while I'm not typically a huge fan of white fish (I'm a salmon girl!), I was challenged to come up with something that would encourage me to eat the fish and enjoy it! White fish is leaner and has less fat than salmon and some of it's counterparts. It can also be hard to infuse it with flavor the way you would like. But I'm onto something with this recipe and I think that you will enjoy it as much as I did! It's a light and refreshing meal, perfect if you're eating clean and just in time for a Spring lunch or dinner!




  • 3 tablespoons olive oil

  • 3 garlic cloves, minced

  • 1/2 teaspoon red pepper flakes, optional

  • 1 cup cherry tomatoes, chopped in half

  • 1 orange or yellow pepper, chopped

  • 1 lemon

  • 1/3 cup white wine, optional

  • a handful of fresh basil, finely chopped

  • 1 lb cod or another white fish, portioned out

  • 2 medium zucchini, spiralized into zoodles

  • salt and pepper to taste


  1. Preheat oven to 375 degrees F. Wash fish and pat dry. Season both sides with salt and pepper and set aside.

  2. Add 1 tablespoon olive oil to a large skillet (make sure skillet is oven safe) on medium heat. Once the oil is hot, sauté red pepper flakes and garlic until fragrant.

  3. Add in tomatoes and peppers and sauté for about 5-6 minutes until tomatoes are blistered and still hold their shape.

  4. Add the juice from lemon, wine and basil into pan and and allow tomatoes and peppers to simmer for another 2 minutes until a sauce forms.

  5. Remove pan, put sauce into a small bowl and set aside.

  6. Add 1 tablespoon of olive oil to skillet. Pan fry the fish on one side only for about 5 minutes. Add sauce back into pan with fish.

  7. Place pan into oven for 3-4 minutes to continue cooking fish. (If you do not have an oven friendly skillet, skip this step and cook fish for 2-3 minutes longer in pan before adding sauce back in)

  8. While fish is in the oven, add remaining olive oil to skillet and give zucchini a light sauté for 2 minutes. You want zucchini to stay firm and crunchy but be warm.

  9. Remove fish from oven. Plate by adding zoodles to your dish and top with fish, tomatoes and additional sauce from the pan. Garnish with fresh lemon and basil!