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

Mediterranean Cod

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 2 votes
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Course: Main Course
Cuisine: Mediterranean
Keyword: cod, Fish, mediterranean
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 people
Calories: 301kcal
Author: Lola Jay

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
US Customary - Metric

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

Calories: 301kcal | Carbohydrates: 6g | Protein: 21g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Trans Fat: 0.1g | Cholesterol: 56mg | Sodium: 510mg | Potassium: 669mg | Fiber: 1g | Sugar: 2g | Vitamin A: 487IU | Vitamin C: 17mg | Calcium: 54mg | Iron: 1mg