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Mediterranean Cod Two thick fillets of cod baked until golden, topped with sliced green olives and chopped parsley, surrounded by halved cherry tomatoes and black olives in a white baking dish.

Mediterranean Cod

Bright, zesty flavors come together in this easy, wholesome Mediterranean Cod dish that cooks in just 30 minutes.
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Course: Main Course
Cuisine: Mediterranean
Keyword: cod, fish, healthy dinner, Mediterranean
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Calories: 301kcal
Cost: $18

Ingredients

  • 4 pieces cod fillet 4 oz each, skinless and boneless
  • ¼ teaspoon salt to taste
  • ¼ teaspoon black pepper freshly ground
  • 1 teaspoon dried oregano or fresh, chopped
  • 3 tablespoons olive oil divided, for cooking and sauce
  • 1 tablespoon unsalted butter for richness
  • ½ large shallot diced, or substitute with small red onion
  • 4 cloves garlic crushed or finely minced
  • 1.5 cups cherry tomatoes halved for quicker cooking
  • 1 cup dry white wine or chicken stock with 1 teaspoon vinegar
  • 2 tablespoons lemon juice freshly squeezed
  • 2 teaspoons Calabrian chili paste optional, or ½ teaspoon red pepper flakes
  • ½ tablespoon vegetable bouillon powdered
  • 1 teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ teaspoon dried basil or Italian herb mix
  • ½ cup Kalamata olives pitted, halved
  • ½ cup Castelvetrano olives pitted, halved
  • 2 tablespoons fresh basil chopped, for garnish

Instructions

  • Pat the cod fillets dry and drizzle lightly with olive oil. Season both sides with salt, black pepper, and oregano.
    Four raw cod fillets placed on a black cutting board, being lightly sprinkled with salt and seasoning by a person wearing a black apron.
  • Heat 2 tablespoons olive oil and the butter in a large skillet over medium heat until melted.
  • Add the diced shallot and cook until translucent, about 3–4 minutes.
  • Stir in the crushed garlic and sauté for 30 seconds until fragrant.
  • Add the halved cherry tomatoes and cook for 2 minutes until slightly softened.
    Halved cherry tomatoes simmering in a shallow pan with oil and minced garlic, starting to release their juices and soften.
  • Pour in the white wine and lemon juice, simmering for 3–4 minutes to reduce slightly.
  • Sprinkle in the onion powder, garlic powder, dried basil, Calabrian chili, and vegetable bouillon. Stir to combine and simmer 1–2 minutes.
  • Nestle the cod fillets into the sauce along with both types of olives. Spoon sauce over the fish, cover, and cook over medium heat for 5 minutes.
  • Add the chopped fresh basil, cover again, and cook an additional 5 minutes or until cod reaches 145°F internally.
    Four cod fillets placed in a skillet with the sautéed cherry tomatoes, and a mix of sliced black and green olives, ready to cook.
  • Taste and adjust seasoning with salt and pepper. Optionally, sprinkle with crumbled feta before serving.

Notes

This vibrant Mediterranean cod is quick to make and bursting with flavor. Perfect for weeknight dinners, it’s light, healthy, and so comforting!

Nutrition

Serving: 1Serving | Calories: 301kcal (15%) | Carbohydrates: 6g (2%) | Protein: 21g (42%) | Fat: 17g (26%) | Saturated Fat: 4g (25%) | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Trans Fat: 0.1g | Cholesterol: 56mg (19%) | Sodium: 510mg (22%) | Potassium: 669mg (19%) | Fiber: 1g (4%) | Sugar: 2g (2%) | Vitamin A: 487IU (10%) | Vitamin C: 17mg (21%) | Calcium: 54mg (5%) | Iron: 1mg (6%)
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