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Pan-Fried Cod Over Garlicky Tomato & Pea Buckwheat Groats

Pan-Fried Cod Over Garlicky Tomato & Pea Buckwheat Groats

  • Author: Big Flavors from a Tiny Kitchen - Ashley Covelli
  • Prep Time: 0 minutes
  • Cook Time: 25 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: American


Garlic and shallots perfume tomato-and-pea studded buckwheat groats. A beautifully flaky piece of cod is the perfect, light accompaniment.



For Groats:
1 cup buckwheat groats
2 cups water
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
1 shallot, minced
2 cups grape tomatoes, halved
1 tablespoon white wine vinegar
1 cup frozen green peas
Kosher salt and freshly cracked black pepper, to taste

For Fish:
4 cod fillets
1 tablespoon extra-virgin olive oil
1/2 cup flour
Kosher salt and freshly cracked black pepper, to taste


For Groats:
Combine groats, water and a pinch of salt in a large saucepan and bring to a boil. Reduce heat to low, cover and cook for 10-12 minutes, until tender. Rinse with cold water and drain well.

In the same saucepan, heat oil over moderate heat. Add shallot and garlic and sauté until fragrant. Add tomatoes and cook for 5-10 minutes, stirring occasionally, until they begin to soften. Pour in vinegar and stir in peas. Add in the drained groats, remove from heat, stir and cover until fish is ready.

For Fish:
In a large non-stick skillet, heat oil over medium-high heat. Put flour in a shallow dish. Pat fish dry, season with salt and pepper and coat on both sides with flour. Shake off excess flour from the fish and place the fillets in the hot skillet. Cook for 3-4 minutes per side, until cooked through. Remove fillets to a paper towel lined plate.

Taste the groats for seasoning and add more salt and pepper if necessary. Divide between 4 plates and top each with a cod fillet. Enjoy!


  • Serving Size:
  • Calories: 417
  • Sugar: 3.9 g
  • Sodium: 174.1 mg
  • Fat: 12.3 g
  • Saturated Fat: 1.9 g
  • Carbohydrates: 51.8 g
  • Fiber: 7.4 g
  • Protein: 29 g
  • Cholesterol: 52.1 mg

Keywords: buckwheat groats, buckwheat, cod

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