Cod with Tomatoes and Olives
Dive into the vibrant Mediterranean flavors of this "Cod with Tomatoes and Olives" recipe, a dish that's as healthy as it is delicious. Tender, flaky cod fillets are gently poached in a rich, garlicky sauce made with juicy cherry tomatoes, briny Kalamata olives, and bright capers, all elevated by a splash of dry white wine. Fresh herbs like parsley and basil add a fragrant finish, while a hint of crushed red pepper flakes provides subtle heat. Ready in just 40 minutes, this one-pan masterpiece is perfect for an elegant weeknight dinner or a weekend treat. Serve with crusty bread or fluffy rice to soak up every drop of the flavorful sauce, and don’t forget the lemon wedges for that final zesty touch! Whether you're looking for healthy seafood recipes, Mediterranean-inspired meals, or easy skillet dinners, this dish checks every box.
Train Anywhere. No Excuses.
Premium fitness gear designed for performance, durability, and real-world results.
From home to gym to on-the-go
Recipe Information
Ingredients
- 4 pieces (about 6 oz each) Cod fillets
- 2 tablespoons Olive oil
- 3 Garlic cloves, minced
- 2 cups Cherry tomatoes, halved
- 1 cup Kalamata olives, pitted and halved
- 1 tablespoon Capers, rinsed and drained
- 0.5 cup Dry white wine
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Fresh basil, chopped
- 0.5 teaspoon Crushed red pepper flakes
- 1 teaspoon (adjust to taste) Salt
- 0.5 teaspoon Black pepper
- 4 Lemon wedges
Instructions
Pat the cod fillets dry with paper towels and season both sides with salt and black pepper. Set aside.
Heat the olive oil in a large skillet over medium heat.
Add the minced garlic and crushed red pepper flakes, and sauté for about 1 minute until fragrant.
Add the halved cherry tomatoes to the skillet and cook for 5-7 minutes, stirring occasionally, until the tomatoes begin to break down and release their juice.
Stir in the Kalamata olives, capers, and dry white wine. Let the mixture simmer for 3-4 minutes to allow the flavors to meld.
Gently nestle the cod fillets into the sauce, spooning some of the sauce over the top of the fish.
Cover the skillet with a lid and let the cod cook for 8-12 minutes, depending on the thickness of the fillets, until the fish is opaque and flakes easily with a fork.
Sprinkle the chopped parsley and basil over the dish before serving.
Serve the cod hot, accompanied by the tomato-olive sauce, with lemon wedges on the side for squeezing. This dish pairs beautifully with crusty bread, rice, or a simple green salad.
Nutrition Facts
Calories |
395 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.2 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 96 mg | 32% | |
| Sodium | 1280 mg | 56% | |
| Total Carbohydrate | 14.3 g | 5% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 5.7 g | ||
| Protein | 41.5 g | 83% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 94 mg | 7% | |
| Iron | 2.6 mg | 15% | |
| Potassium | 1247 mg | 27% | |
*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.
