The pan-seared cod fillets is a simple and quick fish dish to prepare, light and very tasty. One of those perfect dishes if you’re always on the go and out of dinner ideas!
For example, those on a diet can enjoy a complete, nutritious, and wholesome dish like these Mediterranean-style cod fillets.
We can enrich this main course by using seasonal vegetables like zucchini, bell peppers, broccoli, peas.
Additionally, we can choose to cook the fish in a pan, as I did, or opt for the oven/air fryer.
I have already tried the Mediterranean-style gratinated cod and was very pleased. That’s why today I decided to prepare it in a pan.
Cherry tomatoes, capers, and Taggiasca olives, three ingredients that perfectly complement each other and make this fish dish really tasty and fragrant!
Don’t like olives or capers? No problem, try the lemon version which is really fresh and delightful!
Not a fan of cod? Don’t worry! You can prepare this dish using the fish you prefer, such as sea bream fillets, sea bass, sole, hake, plaice, etc.
Do you like easy and quick recipes? Then don’t miss these as well!
- Cost: Medium
- Preparation time: 5 Minutes
- Portions: 2 people
- Cooking methods: Stove, Electric Oven
- Cuisine: Italian
- Seasonality: All Seasons
Ingredients
- 14 oz cod fillets (My dietitian allows me a portion of fish ranging from 7 oz to 14 oz. So you can increase the indicated amount if you prefer a larger serving)
- 1.4 oz olive oil
- 1 oz Taggiasca olives (or pitted green or black olives)
- 1 tbsp capers
- parsley
- 3.5 oz cherry tomatoes
- to taste salt
Tools
- Pan
- Cutting Board
- Mezzaluna
- Ladle
Steps
For this recipe, I used frozen cod fillets but fresh ones are also fine.
If there’s one ingredient that can’t be missed when I prepare fish, it’s definitely parsley!
To always have a supply in the fridge, I buy it in large quantities. I wash it well, remove the stems which I keep separately for broth, and finely chop the leaves.
Let the parsley dry well from the water and then put it in an airtight container and freeze it.
So if you don’t have it in the freezer after washing, chop it finely and set aside.
Wash and chop the cherry tomatoes into small pieces.
In a non-stick pan, pour the olive oil, add a clove of garlic, and let it brown.
Place the cod inside (fresh or still frozen) and cook on the lowest heat and without a lid for a couple of minutes.
Then add the cherry tomatoes, parsley, adjust the salt and cook for 10 minutes with a lid.
After the time, add capers and Taggiasca olives and finish cooking for another 5 minutes.
Your Mediterranean-style pan-seared cod is ready to be plated!
A sprinkle of parsley and enjoy your meal!
I hope you liked this simple, wholesome, and tasty recipe! Let me know if you try it!
Article protected by copyright © – Gabriella Geroni © All Rights Reserved
