Pan Seared Cod / Hearts of Palm with White Wine Sauce

Sugar addiction is no joke. I can’t say I was ever severely addicted to sugar (at least added fructose sugar) because of allergies to corn. So no corn syrups when I was young. We always just had water or tea in our fridge to drink. Maybe some soda if we had people over. But my husband… oh boy!

When we would go out to eat, he could down 4 Cokes in an hour. Not to mention what he would drink at home. And the thought of drinking water was repulsive to him. Well now that he’s been working out regularly and he had a few free sessions with a personal trainer he learned that the fructose sugar is what keeps people “soft”. So although you might gain muscle, it’s not sharp and ripped and more of just bumps and curves because sugar keeps you soft instead of hard. And if I haven’t said it before – my husband has OCD. So when he gets “hooked” on something, there’s no stopping it. He’s been looking at the amount of sugar in everything. Yogurts, drinks, almonds – I mean really?

I’m glad he’s becoming more health conscious but he’s about ready to drive me up a wall. “16 grams of sugar!” “how much sugar is in that?” “if you have time, can you look at the yogurts at the store and get me the one with the least amount of sugar?” But – because of working out he’s been wanting to eat healthier too and hasn’t had red meat in a while. He’s been wanting more and more chicken and fish. So while I was looking for fish recipes I came across this recipe by Baker by Nature and decided to try it out and make it into a “shared” meal. Enjoy!

Pan Seared Cod / Hearts of Palm with Tomato Basil Sauce

  • Servings: Meat Based: 4 Servings, Plant Based:2 Servings
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  • 1 lb. pasta of choice, angel hair is recommended
  • For the Sauce:
  • olive oil
  • 4 large cloves garlic, finely minced
  • 2 pints cherry tomatoes, sliced in half
  • 1 cup dry white wine
  • 2 tablespoons fresh lemon juice
  • Salt and Pepper to taste
  • For the Cod:
  • 2 tablespoons olive oil
  • 1 and 1/2 pounds fresh cod, cut into 4 fillets
  • Salt and pepper
  • For Hearts of Palm:
  • 1 tbsp olive oil
  • 1 can hearts of palm, salad cut
  • Black Pepper


  1. Cook pasta to package directions. Set aside.
  2. Meanwhile, cook your sauce. In a medium sauce pan, heat the olive oil. Add in the garlic cloves until fragrant, about 1-2 minutes. Add in the cherry tomatoes until they start to blister but don’t burn them, about 5-8 minutes. Add in the whine and lemon juice. Add salt if desired, but for me with the tomatoes and lemon juice I don’t usually add any. Let simmer on low while you cook your cod and/or hearts of palm.
  3. For the Cod: Heat oil in the skillet. Add in the cod and cook about 5 minutes on each side. Be careful when flipping since the fish can fall apart and stick to the pan. Once the side of the fish starts to flake, you know it’s done. Cook the other side the same way.
  4. For the Hearts of Palm: Heat oil in skillet, add in hearts of palm. Let cook until they start to brown.
  5. To plate, add a small amount of pasta, top with cod or hearts of palm, and then add a large spoonful of the sauce on top. Enjoy with salad!


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