Mediterranean Cod
Loaded with bright flavors and oodles of vegetables, Mediterrnean Cod is a light and delicious meal that is ready in under 30.
Prep Time10 minutes mins
Cook Time20 minutes mins
Total Time30 minutes mins
Course: Main Course
Cuisine: Mediterranean
Keyword: cod, cod fish, cod recipes, deli seafood salad, fish recipes, Mediterranean cod
Servings: 4 servings
Calories: 838kcal
Author: Chef Jenn
- 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
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!
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.
Serving: 1fillet & 1 cup vegetables | Calories: 838kcal | Carbohydrates: 10g | Protein: 162g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Cholesterol: 387mg | Sodium: 1150mg | Potassium: 3968mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1436IU | Vitamin C: 50mg | Calcium: 177mg | Iron: 5mg