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mediterranean cod ready to serve
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3.87 from 29 votes

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
Cook Time20 minutes
Total Time30 minutes
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

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: 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