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Course: main course
Total time: under 30 minutes
Skill level: Easy
Cost: Moderate
Yield: Serves 4
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Notes

This recipe is based on my very fond memories of seafood in Livorno (Leghorn in English). A lot of people make the dish with olives, but the original, authentic way is without them. As you can see, this way, there’s nothing to distract you from the flavor of the cod.

Serve this with Cime di Rapa.

Ingredients

  • 1 cup/140g all-purpose flour
  • Fine sea salt
  • Freshly ground black pepper
  • 4 skinless fresh cod fillets (about 8 oz/225g each)
  • ¼ cup/55ml vegetable oil, such as soybean or canola
  • ¼ cup/55ml olive oil
  • 4 cloves garlic, smashed and peeled
  • ¼ teaspoon crushed red pepper
  • 4 fresh plum tomatoes, quartered
  • 3 tablespoons minced flat-leaf parsley

Directions

Spread the flour out on a clean, dry surface and season it with salt and pepper. Press both sides of the fillets into the flour. Reserve.

Warm the vegetable oil in a pan wide and deep enough to hold the fish without crowding over high heat. Add the fish, skinned-side down, and cook until browned on the bottom, about 3 minutes. Flip and cook until browned on the other side, about 3 minutes more. Transfer the fish to paper towels to drain.

Warm the olive oil in a pan wide and deep enough to hold all the ingredients over medium heat. Add the garlic and red pepper to the pan, stir, and cook until the garlic has colored slightly, about 2 minutes. Add the tomatoes and cook for 1 minute. Add the fish, lower the heat to low, and cook until cooked through, 8 to 10 minutes.

Transfer the fish to a serving platter, and spoon some sauce over each fillet. Top with minced parsley and serve immediately.

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Nutritional Information

Nutrients per serving

Nutritional information includes 1/8 teaspoon of added salt per serving.

559kcal (28%)
57mg (6%)
15mg (25%)
65mcg RAE (2%)
1144mg
88mg
44g
2g
2g
27g
97mg (32%)
364mg (15%)
3g (16%)
29g (45%)
3mg (15%)