Description
Mediterranean Cod is a vibrant and healthy seafood dish featuring tender, flaky cod fillets cooked with garlic, cherry tomatoes, Kalamata olives, and fresh herbs, finished with a splash of lemon juice. This recipe is simple to prepare, packed with fresh flavors, and perfect for a wholesome meal that pairs beautifully with a range of sides.
Ingredients
Scale
Fish and Protein
- 4 skinless fresh cod fillets (about 6 oz each)
Oils and Seasonings
- 3 tablespoons extra virgin olive oil
- 3 garlic cloves, finely minced
- 1 teaspoon dried oregano
- Sea salt, to taste
- Black pepper, to taste
Vegetables and Flavorings
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and sliced
- 1/4 cup fresh parsley, finely chopped
- Juice of 1 lemon
Instructions
- Prepare the Ingredients: Rinse the cod fillets and pat them dry with paper towels to ensure a nice sear. Chop the garlic, halve the cherry tomatoes, pit and slice the Kalamata olives, and finely chop fresh parsley to have everything ready for cooking.
- Sauté the Aromatics: Heat the extra virgin olive oil in a large skillet over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant and lightly golden, being careful not to burn it.
- Add Tomatoes and Olives: Stir in the cherry tomatoes and Kalamata olives. Cook the mixture for 3-4 minutes, allowing the tomatoes to soften and release their sweet juices that blend with the olives’ tang.
- Cook the Cod: Season the cod fillets on both sides with sea salt, black pepper, and dried oregano. Gently nestle the fillets into the tomato and olive mixture, cover the pan, and cook undisturbed for 6-8 minutes, depending on thickness, until the fish flakes easily with a fork.
- Finish with Fresh Lemon and Parsley: When the cod is cooked through, squeeze fresh lemon juice over the top and sprinkle generously with chopped parsley. This brightens the flavors and adds a fresh, colorful finish before serving.
Notes
- Choose fresh, firm, white cod fillets with no fishy odor for best texture and flavor.
- Do not overcrowd the pan; cook in batches if necessary to ensure even cooking.
- Use low to medium heat to avoid drying out the fish or burning the garlic.
- Let the cod rest for a couple of minutes after cooking to allow juices to redistribute.
- Adjust salt and pepper at the end since olives and capers add saltiness to the dish.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cod fillet with sauce
- Calories: 280
- Sugar: 5 g
- Sodium: 450 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 2 g
- Protein: 35 g
- Cholesterol: 55 mg
Keywords: Mediterranean cod, cod recipe, healthy seafood, gluten free fish recipe, mediterranean diet, easy cod dish