- June 8, 2023
- 30 Minute Meals
Mediterranean Cod Recipe
Try this flaky and tender pan-seared cod recipe mixed with tantalizing Mediterranean flavors! A simple high protein and flavor packed dinner that can be made in one pan in less than 30 minutes.
Why This Recipe Works:
Wholesome & Delicious: Fish is part of a healthy Mediterranean diet since it is packed with protein and healthy fats! Cod is a white, mild tasting fish that soaks up the flavors of anything you pair with it. So I used a variety of dried herbs and spices to really pack this dish with flavor, and paired it with some lightly sautéed Mediterranean-inspired veggies for added nutrition and flavor! Trust me when I say this cod recipe is so delicious!
No Fuss Dinner: Using just one pan, this Mediterranean cod recipe is a hassle free dinner that can be ready in just 30 minutes! And even though it is easy to make, it doesn’t lack in flavor. Pair this Mediterranean cod with some fresh rice, potatoes or a simple zucchini side!
Supplies Needed:
- Skillet
- Meat Thermometer
Ingredients:
My Mediterranean cod recipe uses simple, good for you ingredients that are super easy to find. Here’s what you’ll need:
- Cod Fillets: You can use frozen cod fillets for ease and defrost them in the fridge prior to cooking!
- Olive Oil: I like to start with olive oil in the pan to sear these fish fillets.
- Lemon: A squeeze of lemon after cooking the fish lifts the flavor and adds a hint of tanginess.
- Butter: Butter is used to baste the fish at the end of the cooking process, for added flavor and moisture!
- Seasonings: Dried oregano, dried basil, dried thyme, garlic powder, salt and black pepper season up this mediterranean cod perfectly for loads of flavor!
- For the vegetable mix: Cherry tomatoes, kalamata olives, capers, shallots, and freshly minced garlic will be sautéed in the same pan that the cod was seared in for a light, flavorful veggie topping for the cod!
- Feta: Top it all off with some fresh feta prior to serving. I like to use the feta that is in brine for the best flavor!
How To Make Mediterranean Cod:
Preparation:
- Prep Spice Mixture: Begin by combining all of the spices together in a small bowl, mix well, and set it aside.
- Prep Cod: Remove the cod from the packaging and pat it dry with paper towels to remove excess moisture. Be sure to press down lightly (especially if you defrosted frozen fish) to get the water out or this will not brown and sear well.
- Season the Cod: Lightly oil each cod fillet on all sides and lightly season with the seasoning blend that was made and set the cod aside.
- Prep the Vegetable Mixture: Prep the tomato halves, sliced shallot, minced fresh garlic, and kalamata olives and set this aside. Prep all of this prior to cooking the fish.
Cooking Instructions:
- Preheat: Preheat a large, heavy bottom skillet over medium heat for 5 minutes. Add a small amount of olive oil to the pan once it has preheated and swirl it around.
- Pan Sear: Place each seasoned cod fillet down into the pan and allow it to sear until it browns and easily releases from the pan, about 3 minutes. Gently flip the cod fillet over and continue to pan sear for an additional 2-3 minutes.
- Add Butter & Remove: Add butter into the pan and let it melt. Use a spoon to baste the fish wit the butter so it is lightly coated. Remove the cod and set aside. It will be added back to the pan at the end.
- Sauté Veggies: Add a little more oil to the pan and then add in the shallots, cherry tomatoes, capers, and olives to the pan. Sauté for 4-5 minutes then add in the garlic and season lightly with a little salt and pepper.
- Add Fish Back: Move the vegetable mixture to the side and place the cod back into the pan. Place the vegetable mixture over the top and turn off the heat.
- Serve & Enjoy: Squeeze fresh lemon juice over the top and garnish with the fresh feta, serve and enjoy!
What Side Dishes Pair Well With Mediterranean Cod?
This Mediterranean cod recipe is amazing on its own, but you might want something else to go along with it to make it a more filling, well-rounded meal. You can pair this with some simple roasted asparagus or zucchini, or try it with some of my favorites!
- Crispy Roasted Potatoes
- Cauliflower Rice or rice of your choice
- Grilled Ratatouille Inspired Kebabs
- Armenian Tabbouleh
- Grilled Garden Veggie Salad
- Easy Bulgar Pilaf
Frequently Asked Questions:
You can use either fresh or frozen fish in this Mediterranean cod recipe, however, frozen fish might be your best option. Oftentimes, the “fresh” fish that you buy at the store was actually frozen beforehand and thawed. So it is best to just buy it frozen since it was flash frozen at peak freshness and will stay good until you need to thaw and use it!
According to the FDA, you should cook your cod to an internal temperature of 145 degrees F. To ensure your cod if cooked to this temperature, you can use a meat thermometer to check the internal temperature!
Store any leftover Mediterranean cod in an airtight container in the fridge for up to 2 days. You can simply reheat this in the microwave! I don’t recommend freezing this after it is cooked since the fish was probably frozen once before.
More Recipes To Try:
Mediterranean Cod Recipe
Equipment
Ingredients
- 4 4 oz. Cod Fillets
- 1.5 tbsp Olive Oil
- 1 Lemon juiced
- 4 tbsp Butter
Seasoning
- 1 tsp Dried Oregano
- 1 tsp Dried Basil
- 1/2 tsp Dried Thyme
- 1/2 tsp Garlic Powder
- 1 tsp Salt
- 1/2 tsp Black Pepper
Vegetable Mix
- 2 tsp Olive Oil
- 1.5 cups Cherry Tomatoes halved
- 1/3 cup Kalamata Olives pits removed and sliced
- 2 tbsp. Capers
- 1 Shallot sliced thin
- 2 Garlic Cloves minced
- 1/3 cup Feta Cheese I prefer feta in brine for best taste
Instructions
Preparation Instructions
- Begin by combing all the spices together in a small bowl, mix well, and set it aside.
- Remove the cod from the packaging and pat it dry with paper towels to remove excess moisture. Be sure to press down lightly (especially if you defrosted frozen fish) to get the water out or this will not brown and sear well.
- Lightly oil each cod fillet on all sides and lightly season with the seasoning blend that was made and set the cod aside.
- Prep the tomato halves, sliced shallot, minced fresh garlic, and kalmata olives and set this aside. Prep all of this prior to cooking the fish.
Cooking Instructions
- Preheat a large, heavy bottom skillet over medium heat for 5 minutes. Add a small amount of olive oil to the pan once it has preheated and swirl it around.
- Place each seasoned cod fillet down into the pan and allow it to sear until it browns and easily releases from the pan, about 3 minutes. Gently flip the cod fillet over and continue to pan sear for an additional 2-3 minutes.
- Add the butter into the pan and let it melt. Use a spoon to baste the fish with the butter so it is lightly coated.
- Remove the cod and set it aside (it will be added back into the pan at the end).
- Add a little more oil to the pan and then add in the shallots, cherry tomatoes, capers, and olives to the pan. Sauté for 4-5 minutes then add in the garlic and season lightly with a little salt and pepper.
- Move the vegetable mixture to the side and place the cod back into the pan. Place the vegetable mixture over the top and turn off the heat.
- Squeeze fresh lemon juice over the top and garnish with the fresh feta, serve, and enjoy.