If you’re looking for a quick and healthy meal that captures the vibrant flavors of the Mediterranean, this One-Pan Mediterranean cod recipe is the perfect choice. With simple ingredients and a cooking time of just under 30 minutes, it’s an easy dinner recipe that’s both delicious and nutritious.
Background of the Dish
The flavors and ingredients in this pan-seared Mediterranean cod recipe are inspired by the rich culinary traditions of the Mediterranean region. Known for its use of fresh ingredients, healthy fats, and vibrant flavors, Mediterranean cuisine has long been celebrated for its health benefits and delicious taste. This particular dish brings together classic elements such as olive oil, fresh herbs, and white wine to create a meal that’s both simple and satisfying.
Perfect for Summer
This pan-seared Mediterranean cod is an excellent choice for a light and refreshing summer meal. The combination of fresh tomatoes, herbs, and white wine creates a bright and zesty sauce that perfectly complements the tender, flaky cod. Enjoy it al fresco with a crisp white wine for a truly delightful dining experience.
One-Pan Mediterranean Cod Video
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Why You’ll Love This Recipe
Quick and Easy: Perfect for busy weeknights.
Healthy: Packed with lean protein and fresh vegetables.
Flavorful: Bursting with Mediterranean flavors.
Versatile: Easily adaptable with different ingredients
Ingredients
Full recipe, instructions, and photos in the recipe card at the end of post
Cod:
4 pieces 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.
¼ tsp salt: Essential for enhancing the natural flavor of the fish.
¼ tsp black pepper: Adds a touch of heat and depth.
1 tsp olive oil: Provides a rich, fruity base for searing the fish, essential in Mediterranean cuisine. Opt for a really good olive oil. THIS is the brand I love.
1 tsp oregano: Adds an earthy, aromatic flavor that complements the fish perfectly.
Mediterranean Sauce:
½ large shallot, diced (or red onion): Gives a subtle sweetness and depth of flavor to the dish.
1.5 cups cherry tomatoes, halved: Adds a burst of sweetness and juiciness to the sauce.
4 cloves garlic, minced: Provides a robust, aromatic flavor that pairs perfectly with the fish.
2 tbsp olive oil: For sautéing the shallots and garlic.
1 tbsp butter: Adds a rich, creamy texture to the sauce.
½ cup kalamata olives, pitted and halved: These olives add a briny, savory note that complements the fish.
½ cup castelvetrano olives, pitted and halved (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. THIS is the brand I used.
2 tbsp fresh basil, chopped: Adds a fresh, herbaceous note.
2 tsp Calabrian chili: Adds a touch of heat.
1 cup 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 tsp of vinegar.
2 tbsp lemon juice: Adds a citrus touch.
1 tsp onion powder: Enhances the flavor of the sauce.
1 tsp dried basil: Enhances the sauce.
½ tsp garlic powder: Adds a layer of garlic flavor.
½ tbsp vegetable bouillon: Adds depth and richness to the sauce.
Instructions
Full recipe, instructions, and photos in the recipe card at the end of post
Preparing the Cod
- Season the Cod Fillets: Pat the cod fillets dry with paper towels. Season each side with olive oil, salt, black pepper, and oregano.
Preparing the Mediterranean Sauce
- Sauté Aromatics: In a large skillet, add 2 tbsp of 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.
- Add Vegetables and Wine: Add the cherry tomatoes and sauté for 2 minutes. Add the wine and lemon juice and reduce for 3-4 minutes.
- Season and Thicken: Add the onion powder, garlic powder, basil, Calabrian chili, and vegetable bouillon. Simmer until combined.
- Add Cod: 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.
- Finish: Adjust the seasoning with salt and pepper to taste. Optional: I love to top with crumbled feta cheese.
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 Pan-Seared 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
What is the best fish for this recipe?
Any flaky white fish such as cod, mahi mahi, or tilapia works well.
Can I make this dish ahead of time?
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.
Can I cook this recipe in the oven?
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!
Mediterranean Cod
Ingredients
Cod
- 4 pieces cod filet 4 oz each
- ¼ tsp salt
- ¼ tsp black pepper
- 1 tsp oregano
Sauce
- 3 tbsp olive oil
- 1 tbsp 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 tsp vinegar
- 2 tbsp lemon juice
- 2 tsp Calabrian chili optional or sub for 1/2 tsp red pepper flakes
- ½ tbsp vegetable bouillon
- 1 tsp onion powder
- ½ tsp garlic powder
- 1/2 tsp dried basil
- ½ cup Kalamata olives
- ½ cup Castelvetrano olives
- 2 tbsp 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.
Preparing the Mediterranean Sauce
- In a large skillet, add 2 tbsp of 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.
- Add the cherry tomatoes and sauté for 2 minutes. Add the wine and lemon juice and reduce for 3-4 minutes.
- Add the onion powder, garlic powder, basil, Calabrian chili, and vegetable bouillon. Simmer until combined.
- 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.
- Adjust the seasoning with salt and pepper to taste. Optional: I love to top with crumbled feta cheese.
