If you're looking for a quick and healthy meal that captures the vibrant flavors of the Mediterranean, It’s the kind of easy, healthy dinner that feels a little fancy (hello, white wine sauce), but comes together in under 30 minutes. Win-win.
I make this on warm nights when I want something that tastes like a seaside vacation in Greece but still leaves room for dessert. And yes, I’ve been known to eat it straight out of the pan. No shame.
Love Mediterranean Recipes? You can also check out my One Pot Flavorful Mediterranean Orzo (a weeknight hero), Mediterranean Branzino Al Forno (restaurant vibes at home) or my Crispy, Zesty Mediterranean Spinach Feta Pie - basically spanakopita’s rebellious cousin.
Perfect for Summer
This pan-seared cod is sunshine on a plate. Juicy cherry tomatoes, fresh herbs, a splash of white wine—it all comes together in a bright, zesty sauce that practically begs to be mopped up with crusty bread. Pair it with a chilled glass of white and pretend you’re on a terrace in Santorini.
One-Pan Mediterranean Cod Video
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Why You’ll Love This Recipe
Quick & Easy: This one’s a lifesaver on hectic nights—minimal prep, one pan, dinner done in under 30.
Feel-Good Food: Lean protein, fresh veggies, and good olive oil? It’s healthy without even trying.
Big Flavor, Low Effort: Between the garlic, herbs, and that dreamy white wine tomato sauce, every bite tastes like you did way more than you actually did.
Make It Your Own: No cod? Use salmon. No tomatoes? Toss in some olives or artichokes. This recipe plays nice with whatever you’ve got on hand.
Do you love cod in general? Then check out my recreation of EASY Filet o Fish Sandwich at Home!
Ingredients
Full recipe, instructions, and photos in the recipe card at the end of post
Cod:
Cod fish: Fresh cod fillets are ideal for this recipe due to their flaky texture and mild flavor. Make sure to pat them dry with paper towels before seasoning.
Olive oil: Provides a rich, fruity base for searing the fish, essential in Mediterranean cuisine. Opt for a really good olive oil. Graza Olive Oil is the brand I love.
Oregano: Adds an earthy, aromatic flavor that complements the fish perfectly.
Mediterranean Sauce:
Shallot (or red onion): Gives a subtle sweetness and depth of flavor to the dish.
Cherry tomatoes: Adds a burst of sweetness and juiciness to the sauce.
Garlic: Provides a robust, aromatic flavor that pairs perfectly with the fish.
Butter: Adds a rich, creamy texture to the sauce.
Kalamata olives, pitted: These olives add a briny, savory note that complements the fish.
Castelvetrano olives, pitted(or any green olives): Castelvetrano olives add a mild, buttery flavor and a crisp texture to the Mediterranean cod dish. Their slightly sweet taste balances the briny and tangy notes of the Kalamata olives, creating a well-rounded flavor profile.
Fresh basil: Adds a fresh, herbaceous note.
Calabrian chili: Adds a touch of heat.
Dry white wine: Use a dry white wine to add acidity and depth to the sauce. You can sub white wine for chicken broth with a teaspoon of vinegar.
Lemon juice: Adds a citrus touch.
Instructions
Full recipe and instructions in the recipe card at the end of post
Step 1: Start by patting the cod fillets dry with paper towels. Drizzle with olive oil and season both sides.
Step 2: In a large skillet, heat olive oil and butter over medium heat. Add the diced shallot and cook. Stir in the minced garlic.
Step 3: Toss in the cherry tomatoes, white wine and lemon juice, seasonings, Calabrian chili and vegetable bouillon.
Step 4: Add the cod in with the olives. Cover and cook for 5 minutes. Add the chopped fresh basil and continue cooking until the cod is flaky and opaque, reaching an internal temperature of 145°F.
Finish & Serve
Taste the sauce and adjust with more salt and pepper if needed. For a final Mediterranean touch, sprinkle crumbled feta over the top just before serving.
Substitutions and Variations
Fish Alternatives: This recipe works well with other white fish such as mahi mahi or tilapia.
Vegetable Options: Feel free to add or substitute vegetables like bell peppers, zucchini, or spinach.
Herbs: Swap out the fresh basil for cilantro or dill for a different flavor profile.
What to Serve With Mediterranean Cod
Cauliflower Rice: A great low-carb option that pairs well with the flavors of the dish.
Roasted Vegetables: Try my Basil Lemon Roasted Vegetables. Steamed or sautéed green beans add a nice crunch as well.
Whole Grains: Brown rice or quinoa make for a well-rounded meal.
FAQ
I love Cod but you can also use Sole or Tilapia.
Yes, you can prepare the sauce ahead of time and reheat it before adding the cod fillets. But the cod filets are best served right after cooking.
Yes! Preheat the oven to 400F. Combine all the sauce ingredients and bake for 10 minutes. Remove from the oven and add in the seasoned cod filets. Cover and cook for another 10-12 minutes or until the internal temp reaches 145F.
This pan-seared Mediterranean cod recipe is a delightful dish that's both simple and satisfying. With its vibrant flavors and quick cooking time, it's sure to become a favorite in your home. Enjoy this healthy fish dinner with your family and savor the taste of the Mediterranean!
⭐️ Recipe
Mediterranean Cod
Ingredients
Cod
- 4 pieces cod filet 4 oz each
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 teaspoon oregano
Sauce
- 3 tablespoon olive oil
- 1 tablespoon butter
- ½ large shallot diced or red onion
- 4 cloves garlic crushed
- 1.5 cups cherry tomatoes
- 1 cup dry white wine or chicken stock with a teaspoon vinegar
- 2 tablespoon lemon juice
- 2 teaspoon Calabrian chili optional or sub for ½ teaspoon red pepper flakes
- ½ tablespoon vegetable bouillon
- 1 teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon dried basil
- ½ cup Kalamata olives
- ½ cup Castelvetrano olives
- 2 tablespoon chopped basil
Instructions
Preparing the Cod
- Pat the cod fillets dry with paper towels. Season each side with olive oil, salt, black pepper, and oregano.4 pieces cod filet, ¼ teaspoon salt, ¼ teaspoon black pepper, 1 teaspoon oregano
Preparing the Mediterranean Sauce
- In a large skillet, add 2 tablespoon olive oil and your butter. Sauté the diced shallot over medium heat until the shallot becomes translucent, about 3-4 minutes. Add in the minced garlic and sauté for 30 seconds.½ large shallot diced, 4 cloves garlic crushed, 1 tablespoon butter
- Add the cherry tomatoes and sauté for 2 minutes. Add the wine and lemon juice and reduce for 3-4 minutes.1.5 cups cherry tomatoes, 1 cup dry white wine, 2 tablespoon lemon juice
- Add the onion powder, garlic powder, basil, Calabrian chili, and vegetable bouillon. Simmer until combined.2 teaspoon Calabrian chili, ½ tablespoon vegetable bouillon, 1 teaspoon onion powder, ½ teaspoon garlic powder, ½ teaspoon dried basil
- Add in the cod and olives. Spoon some sauce over the cod, cover and cook on medium heat for 5 minutes. Add in the chopped fresh basil and cook for another 5 minutes or until the internal temperature reaches 145F. Make sure to not overcook or the fish will become rubbery.½ cup Kalamata olives, ½ cup Castelvetrano olives, 2 tablespoon chopped basil
- Adjust the seasoning with salt and pepper to taste. Optional: I love to top with crumbled feta cheese.
Lucas says
I saw this on your youtube channel and made it. Amazing!