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.
Servings 4
Calories 244kcal
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.
Notes
Serve with a side of roasted asparagus, potatoes, or zucchini!
Nutrition
Serving: 1g | Calories: 244kcal | Carbohydrates: 8g | Protein: 4g | Fat: 23g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Trans Fat: 0.5g | Cholesterol: 42mg | Sodium: 1203mg | Potassium: 224mg | Fiber: 2g | Sugar: 3g | Vitamin A: 745IU | Vitamin C: 28mg | Calcium: 102mg | Iron: 1mg