Mediterranean Cod
Loaded with bright flavors and oodles of vegetables, Mediterrnean Cod is a light and delicious meal that is ready in under 30.
Servings: 4 servings
Calories: 239kcal
Ingredients
- 4 cod fillets 4-6 ounces each
- 1 tablespoon olive oil
- 1 teaspoon herbs de provence
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 cloves garlic minced
- 1/2 cup red onion sliced
- 2 cups cherry tomatoes
- 1/2 red bell pepper sliced
- 1/2 cup artichoke hearts
- 1/4 cup marinating liquid from artichoke hearts
- 1/2 cup olives
- 2 tablespoons parsley chopped, to garnish
Instructions
- Season the cod with salt, pepper, and herbs.
- Heat the olive oil in a large skillet and pan-fry the cod for 2-3 minutes then flip and cook an additional 1-2 minutes or until the fish is flaky and opaque. Remove the fish and set it on a plate to keep warm.
- Cook the red onions and garlic in residual oil for 1-2 minutes or until they just start to soften, then add the red bell pepper strips, and cherry tomatoes.
- Add the artichoke heart marinating liquid and cook just until the tomatoes start to blister and soften (some can split open that's OK.)
- Add the fish back to the pan and add the artichoke hearts and olives. Heat through then serve!
Notes
Chef Jenn's Tips
- Don't overcook the fish - fish really only needs to get to about 130-135F on a digital thermometer (the government says 145F but that's too high, in my cheffy opinion)
- Switch up the veggies! Zucchini, eggplant, green beans, fennel, and more will all work in this recipe.
- Cod is my pick for this recipe, but halibut, pollock, haddock, and more would all work. Just stick to meatier fish options.
Nutrition
Serving: 1fillet & 1 cup vegetables | Calories: 239kcal | Carbohydrates: 10g | Protein: 32g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 73mg | Sodium: 756mg | Potassium: 953mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1144IU | Vitamin C: 42mg | Calcium: 61mg | Iron: 2mg