Name: Pan-Seared Cod with Tomatoes & Olives: 4 Steps to Delight
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 4 cod fillets (about 6 oz each); Salt and pepper to taste; 2 tablespoons olive oil; 1 small onion, finely chopped; 2 garlic cloves, minced; 1 can (14 oz) diced tomatoes, drained; 1/2 cup Kalamata olives, pitted and halved; 1 teaspoon dried oregano; 1/2 teaspoon red pepper flakes (optional); Fresh parsley, chopped (for garnish); Lemon wedges (for serving)

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There’s something magical about the combination of fresh fish and vibrant Mediterranean flavors. When I first tried Pan-Seared Cod with Tomatoes & Olives, I was instantly transported to a sun-drenched terrace overlooking the sea. The tender cod fillets, perfectly seared, paired with a savory sauce of tomatoes and olives, create a dish that feels both comforting and sophisticated. This recipe has become a staple in my home, not just for its delightful taste but also for its simplicity. It’s a dish that brings my family together, and I love how it showcases the beauty of Mediterranean cuisine.

As a passionate home cook, I believe that food should tell a story. This dish does just that, reminding me of warm summer evenings spent with loved ones, sharing laughter and delicious meals. The best part? You can whip it up in just 30 minutes! So, let’s dive into this culinary adventure and bring a taste of the Mediterranean to your table.

Ingredients List

4 cod fillets (about 6 oz each) – Look for fresh, firm fillets for the best flavor and texture.
Salt and pepper to taste – Essential for enhancing the natural flavors of the cod.
2 tablespoons olive oil – Use high-quality extra virgin olive oil for a rich taste.

1 small onion, finely chopped – This adds sweetness and depth to the sauce.
2 garlic cloves, minced – Fresh garlic brings a wonderful aroma and flavor.
1 can (14 oz) diced tomatoes, drained – Choose a good brand for the best flavor; these will form the base of your sauce.

1/2 cup Kalamata olives, pitted and halved – Their briny flavor complements the dish beautifully.
1 teaspoon dried oregano – A classic Mediterranean herb that adds a fragrant touch.
1/2 teaspoon red pepper flakes (optional) – For a hint of heat, adjust according to your spice preference.

Fresh parsley, chopped (for garnish) – Adds a pop of color and freshness when serving.
Lemon wedges (for serving) – A squeeze of lemon brightens the dish and enhances the flavors.

How to Prepare Pan-Seared Cod with Tomatoes & Olives

Step 1: Prepare the Cod

Start by patting the cod fillets dry with paper towels. This step is crucial! Removing excess moisture helps achieve that beautiful golden crust when searing. Once dry, season both sides generously with salt and pepper. This simple seasoning enhances the natural flavors of the fish, making each bite delicious.

Step 2: Sear the Cod

In a large skillet, heat the olive oil over medium-high heat until it shimmers. Carefully add the cod fillets to the skillet, making sure not to overcrowd the pan. Cook for about 4-5 minutes on each side. You’ll know it’s time to flip when the edges start to turn golden brown and the fish releases easily from the pan. Once cooked through, the cod should be opaque and flake easily with a fork. Remove the fillets and set them aside on a plate.

Step 3: Make the Sauce

In the same skillet, add the chopped onion and sauté for about 3-4 minutes until it softens and becomes translucent. Then, add the minced garlic and cook for an additional minute until fragrant. Next, stir in the drained diced tomatoes and Kalamata olives. Sprinkle in the dried oregano and red pepper flakes if you’re feeling adventurous. Let this simmer for about 5 minutes, allowing the flavors to meld and the sauce to thicken slightly.

Step 4: Combine and Serve

Gently place the seared cod back into the skillet, spooning some of that luscious sauce over the top. Cook for an additional 2 minutes to heat everything through. When serving, don’t forget to garnish with fresh parsley and lemon wedges. A squeeze of lemon adds a bright finish that elevates the dish. Enjoy your Pan-Seared Cod with Tomatoes & Olives hot, and watch your family savor every bite!

Why You’ll Love This Recipe

Quick Preparation: Ready in just 30 minutes, making it perfect for busy weeknights.
Flavorful Ingredients: The combination of fresh cod, tomatoes, and olives creates a deliciously vibrant dish.
Healthy Option: Packed with protein and healthy fats, this meal is both nutritious and satisfying.

Versatile: Great for family dinners or entertaining guests, it impresses without requiring hours in the kitchen.
Easy Cleanup: With just one skillet needed, you’ll spend less time cleaning up and more time enjoying your meal.

Tips for Success

To make your Pan-Seared Cod with Tomatoes & Olives truly shine, here are some pro tips that I’ve gathered from my own kitchen adventures:

Choose Fresh Cod: Always opt for the freshest cod you can find. Look for firm fillets with a mild scent of the sea. Fresh fish makes all the difference in flavor.
Don’t Rush the Searing: Allow the cod to sear undisturbed for the full cooking time. This helps develop that beautiful golden crust. If you try to flip it too soon, it may stick to the pan.
Experiment with Olives: While Kalamata olives are traditional, feel free to mix in other varieties like green olives or even sun-dried tomatoes for a unique twist.

Adjust the Spice Level: If you love heat, don’t hesitate to add more red pepper flakes. Alternatively, you can skip them altogether for a milder dish.
Fresh Herbs Matter: If you have fresh oregano or basil on hand, use them instead of dried. Fresh herbs elevate the dish with their vibrant flavors.
Let It Rest: After cooking, let the cod rest for a minute before serving. This allows the juices to redistribute, making each bite even more tender.

With these tips, you’ll be well on your way to creating a stunning and delicious meal that will impress everyone at your table!

Nutritional Information

When it comes to enjoying a delicious meal like Pan-Seared Cod with Tomatoes & Olives, knowing the nutritional content can help you make informed choices. Here’s a breakdown of the estimated nutritional values per serving:

Calories: 350
Fat: 18g
Saturated Fat: 3g

Unsaturated Fat: 15g
Trans Fat: 0g
Cholesterol: 70mg

Sodium: 600mg
Carbohydrates: 12g
Fiber: 3g

Sugar: 4g
Protein: 30g

These values are estimates and can vary based on specific ingredients and portion sizes. Enjoy this healthy and satisfying dish, knowing it’s packed with protein and healthy fats!

FAQ Section

As you embark on your culinary journey with Pan-Seared Cod with Tomatoes & Olives, you might have a few questions. Here are some common queries I’ve encountered, along with my answers to help you out:

Can I use frozen cod for this recipe?

Absolutely! Just make sure to thaw the cod completely before cooking. Pat it dry to ensure a good sear. Frozen cod can be just as delicious when prepared correctly.

What can I serve with Pan-Seared Cod?

This dish pairs wonderfully with a side of steamed vegetables, a fresh salad, or even some crusty bread to soak up the sauce. You can also serve it over a bed of rice or quinoa for a heartier meal.

Can I make this dish ahead of time?

While it’s best enjoyed fresh, you can prepare the sauce in advance and store it in the fridge. Just reheat it gently before adding the seared cod. This way, you can save time on busy nights!

What if I don’t have Kalamata olives?

No worries! You can substitute with green olives or even capers for a different flavor profile. Each option will bring its own unique twist to the dish.

Is this recipe suitable for meal prep?

Yes! This Pan-Seared Cod is great for meal prep. Just store the cod and sauce separately in airtight containers. Reheat gently when you’re ready to enjoy your meal again.

Storage & Reheating Instructions

After enjoying your delicious Pan-Seared Cod with Tomatoes & Olives, you might have some leftovers. Storing them properly ensures you can savor this dish again without losing its wonderful flavors.

To store leftovers, let the cod and sauce cool to room temperature. Then, transfer them to airtight containers. I recommend keeping the cod and sauce separate to maintain the texture of the fish. Store them in the refrigerator for up to 2 days.

When it’s time to reheat, gently warm the sauce in a skillet over low heat. This helps preserve the flavors without overcooking the cod. If you have the cod stored separately, add it to the skillet once the sauce is heated through. Cook just until the cod is warmed, about 2-3 minutes. You can also use a microwave, but be cautious not to overheat, as this can make the fish tough.

For the best results, avoid reheating more than once. Enjoy your leftovers as a quick meal, and don’t forget to add a fresh squeeze of lemon to brighten the flavors again!