Description
Mediterranean cod brings coastal flavors to your dinner table, blending fresh herbs, zesty lemon, and delicate fish into a simple yet elegant meal. Delicious for health-conscious diners seeking Mediterranean-inspired cuisine, you’ll savor this light and flavorful dish that transports palates to sun-drenched shores.
Ingredients
Scale
Proteins:
- 4 cod loins
Aromatics and Fresh Herbs:
- 2 garlic cloves, peeled and chopped
- 1 onion, peeled and sliced in half rounds
- 6–7 sprigs of flat-leaf parsley, stemmed and chopped
- 4 sprigs fresh thyme, stemmed (+ extra for garnish)
Produce and Seasonings:
- 2 large tomatoes (or 3 medium), ripened and diced into small cubes
- 15–20 black olives (preferably pitted)
- 10–15 caper berries (or 2 tablespoons capers)
- 2 tablespoons (30 milliliters) extra virgin olive oil
- ½ teaspoon red pepper flakes
- ½ teaspoon fresh ground black pepper
- ½ teaspoon salt
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- ½ lemon, juiced
Instructions
- Heat olive oil in a spacious skillet over medium temperature, introducing minced garlic and finely chopped onion. Sauté until the onion becomes translucent and releases its aromatic essence, approximately 2-3 minutes.
- Incorporate ripe tomatoes, freshly chopped parsley, fragrant thyme, zesty red pepper flakes, ground black pepper, and sea salt. Allow the mixture to simmer with the lid secured, gently stirring periodically to ensure even cooking. Cook for 10-12 minutes until the tomatoes soften and meld into a rich, harmonious sauce.
- Introduce briny olives and tangy capers to the sauce, stirring gently to distribute evenly throughout the mixture.
- Prepare the cod loins on a pristine surface by drizzling with bright lemon juice and seasoning both sides with a delicate balance of salt and pepper.
- Carefully nestle the seasoned cod loins atop the vibrant sauce, creating a gentle embrace within the pan. Optionally, garnish with delicate thyme sprigs for an extra layer of aromatic complexity.
- Cover the pan and allow the cod to cook gently, ensuring it becomes perfectly opaque and flakes easily, approximately 5 minutes.
- Remove from heat and serve immediately, allowing the Mediterranean flavors to shine and tantalize the palate.
Notes
- Tangy capers and briny olives create a rich, robust sauce that perfectly complements the delicate cod, transforming an ordinary meal into a restaurant-worthy experience.
- Quick-cooking technique ensures tender, flaky fish that absorbs the aromatic herb and tomato sauce.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner, Lunch
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 350
- Sugar: 3g
- Sodium: 900mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 70mg