Pan-Fried Cod Fillets a simple and delicious main course. The recipe I’m sharing today features frozen cod fillets cooked simply in a skillet. It’s a light, delicate and versatile main dish, ideal for everyday cooking. With cod you can also prepare irresistible Cod Meatballs or the crunchy Battered Cod. Frozen cod retains taste, texture and nutritional properties, making it convenient and practical for many recipes. If you prefer, you can follow the same recipe using fresh fillets. Cod is a lean and easily digestible fish, rich in protein, a source of B vitamins, it contains minerals like phosphorus and potassium, is low in calories and is therefore suitable for a diet. The quick skillet cooking keeps the flesh soft and juicy. Prepared with few ingredients: extra virgin olive oil, garlic, cherry tomatoes, parsley, olives, capers and raisins. The cod becomes a balanced and refined dish, perfect both for a light lunch and for a simple but delicious dinner. It’s a dish that wins you over with its simplicity, ideal to serve with seasonal vegetables or a light side. Let’s head to the kitchen and prepare together a delicious Pan-Fried Cod with cherry tomatoes and olives
AND DON’T MISS THESE RECIPES TOO:
- Difficulty: Easy
- Cost: Inexpensive
- Portions: 4 Servings
- Cooking methods: Stovetop
- Cuisine: Italian
- Energy 108.81 (Kcal)
- Carbohydrates 6.40 (g) of which sugars 5.02 (g)
- Proteins 13.01 (g)
- Fat 3.86 (g) of which saturated 0.66 (g)of which unsaturated 1.13 (g)
- Fibers 0.71 (g)
- Sodium 237.89 (mg)
Indicative values for a portion of 120 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for Cod with cherry tomatoes and black olives
- 4 fillets cod or hake, frozen (about 14 oz (about 0.9 lb))
- 6 oz cherry tomatoes (about 1 1/4 cups, halved)
- 2 oz black olives (pitted, about 1/3 cup, sliced)
- 1 tbsp capers
- 1 oz raisins (about 2 tbsp)
- 1 clove garlic
- as needed extra virgin olive oil
- to taste salt
- 1 bunch parsley
- 1 tsp oregano
How to prepare Pan-Fried Cod Fillets
If you are using frozen fillets, let them thaw completely and then pat them dry with kitchen paper. Pour 4-5 tablespoons of extra virgin olive oil into a large skillet. Add one clove of garlic and the fish fillets.
Cook the cod for 2-3 minutes over medium heat. Turn it gently with a spatula and cook for another 2-3 minutes on the other side. Add the washed and halved cherry tomatoes on top of the fillets, the capers, the sliced olives, the raisins, the oregano and a pinch of salt.
Cover the skillet with a lid and lower the heat. Continue cooking for another 7-8 minutes. At the end of cooking add a few grinds of pepper and some chopped parsley. Serve the cod fillets drizzled with the sauce that formed.
See you tomorrow with a new recipe, hugs, Loredana
Loredana’s Tips
If you have leftover fish, store it in a container in the fridge. You only need to reheat it for a few minutes in a skillet or in the microwave.
You can substitute cod with hake fillets. You can also choose sea bass or gilthead bream fillets, but reduce the cooking time accordingly.
Don’t miss the recipe for Lemon Anchovy Meatballs
