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–+ servings
Grilled fish with olives and herbs garnished with cherry tomatoes in a white dish. Perfect Mediterranean cuisine.

Mediterranean Cod

Lola Jay
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.
5 from 1 vote
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine Mediterranean
Servings 4 people
Calories 301 kcal

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
    Chef seasoning cod fillets on a black cutting board in a kitchen setting.

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
    Person stirring onions in a pan, kitchen in background with flowers by the window.
  • 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
    Cherry tomatoes simmering in a skillet with garlic and olive oil on a wooden surface.
  • 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
    Jar of Calabrian chili peppers held over a skillet with cherry tomatoes cooking.
  • 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
    Cooking cod in a skillet with cherry tomatoes and olives.
  • Adjust the seasoning with salt and pepper to taste. Optional: I love to top with crumbled feta cheese.
    Delicious baked fish with olives, tomatoes, and feta on rice, served on a plate. Perfect Mediterranean dish.

Video

Nutrition Facts
Mediterranean Cod
Amount per Serving
Calories
301
% Daily Value*
Fat
 
17
g
26
%
Saturated Fat
 
4
g
25
%
Trans Fat
 
0.1
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
10
g
Cholesterol
 
56
mg
19
%
Sodium
 
510
mg
22
%
Potassium
 
669
mg
19
%
Carbohydrates
 
6
g
2
%
Fiber
 
1
g
4
%
Sugar
 
2
g
2
%
Protein
 
21
g
42
%
Vitamin A
 
487
IU
10
%
Vitamin C
 
17
mg
21
%
Calcium
 
54
mg
5
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

The provided nutritional information is an estimate per serving. Accuracy is not guaranteed.

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