Description
Pan-Seared Cod with Tomatoes & Olives is a delightful Mediterranean dish that combines tender cod fillets with a savory tomato and olive sauce.
Ingredients
Scale
- 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)
Instructions
- Pat the cod fillets dry with paper towels and season both sides with salt and pepper.
- In a large skillet, heat the olive oil over medium-high heat until shimmering.
- Carefully add the cod fillets to the skillet and cook for about 4-5 minutes on each side, or until golden brown and cooked through. Remove the cod from the skillet and set aside on a plate.
- In the same skillet, add the chopped onion and sauté for about 3-4 minutes until softened. Add the minced garlic and cook for an additional minute until fragrant.
- Stir in the drained diced tomatoes, Kalamata olives, dried oregano, and red pepper flakes (if using). Cook for about 5 minutes, allowing the flavors to meld and the sauce to thicken slightly.
- Gently place the seared cod back into the skillet, spooning some of the sauce over the top. Cook for an additional 2 minutes to heat through.
- Serve the cod hot, garnished with chopped fresh parsley and lemon wedges on the side.
Notes
- This dish serves 4 people.
- Adjust the red pepper flakes to your spice preference.
- Fresh herbs can enhance the flavor.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Pan-Seared
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 350
- Sugar: 4g
- Sodium: 600mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 70mg