Cod with Cherry Tomatoes and Spring Onions
Bright, fresh, and bursting with Mediterranean-inspired flavors, this Cod with Cherry Tomatoes and Spring Onions recipe is a quick yet elegant meal perfect for busy weeknights or intimate dinners. Tender cod fillets are pan-seared to golden perfection and nestled in a vibrant skillet of sweet cherry tomatoes, aromatic garlic, and softened spring onions. A splash of lemon juice adds zesty brightness, while fresh parsley and a touch of red pepper flakes (if desired) elevate each bite with herbaceous and mildly spicy notes. With just 15 minutes of prep time and 15 minutes of cooking, this healthy, one-pan seafood dish is not only easy to make but also irresistibly satisfying. Serve it over fluffy rice, alongside crusty bread, or with a crisp green salad for a wholesome, restaurant-worthy experience right at home.
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Recipe Information
Ingredients
- 4 pieces cod fillets
- 2 cups cherry tomatoes
- 4 stalks spring onions
- 3 cloves garlic
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 0.25 teaspoons red pepper flakes (optional)
Instructions
Rinse the cod fillets under cold water and pat them dry with paper towels. Season both sides with salt and black pepper. Set them aside.
Halve the cherry tomatoes and set them aside. Slice the spring onions thinly, separating the white and green parts. Mince the garlic cloves.
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium heat. Once hot, add the cod fillets and sear them for 3 minutes on each side until golden brown. Remove the fillets from the skillet and set them aside on a plate.
In the same skillet, add the remaining 1 tablespoon of olive oil. Reduce the heat to medium-low and add the minced garlic, white parts of the spring onions, and red pepper flakes (if using). Sauté for 1-2 minutes until fragrant.
Add the cherry tomatoes to the skillet and cook for 3-5 minutes, stirring occasionally, until they start to soften and release their juices.
Return the cod fillets to the skillet, nestling them among the cherry tomatoes. Squeeze the lemon juice over the fish and tomatoes. Cover the skillet and cook for another 5 minutes, or until the cod is opaque and flakes easily with a fork.
Remove the skillet from heat and garnish with the green parts of the spring onions and chopped fresh parsley.
Serve immediately, spooning the cherry tomato mixture over the cod fillets. Pair the dish with a side of rice, crusty bread, or a fresh salad for a complete meal.
Nutrition Facts
Calories |
203 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.0 g | 14% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 48 mg | 16% | |
| Sodium | 311 mg | 14% | |
| Total Carbohydrate | 5.5 g | 2% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 2.6 g | ||
| Protein | 20.5 g | 41% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 37 mg | 3% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 592 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
