Description
Mediterranean cod showcases delicate fish with fresh herbs and zesty lemon. Coastal Mediterranean flavors blend seamlessly, creating a light, elegant seafood experience you will love.
Ingredients
Scale
- 4 cod loins
- 2 tbsps (30 mL) extra virgin olive oil
- 2 large tomatoes (or 3 medium), ripened and diced into small cubes
- 15–20 black olives (preferably pitted)
- 10–15 caper berries (or 2 tablespoons capers)
- 2 garlic cloves, peeled and chopped
- 1 onion, peeled and sliced in half rounds
- 6–7 sprigs of flat-leaf parsley, stemmed and chopped
- 4 sprigs fresh thyme, stemmed (+ extra for garnish)
- ½ lemon, juiced
- ½ teaspoon red pepper flakes
- ½ teaspoon fresh ground black pepper
- ½ teaspoon salt
- 1 teaspoon salt
- 1 teaspoon ground black pepper
Instructions
- Aromatic Base: Warm olive oil in a large skillet over medium heat, sautéing minced garlic and onion until translucent and fragrant, releasing their delicate flavors.
- Sauce Development: Combine ripe tomatoes, parsley, thyme, red pepper flakes, black pepper, and sea salt. Simmer covered, stirring occasionally, until tomatoes break down into a luscious, harmonious sauce, approximately 10-12 minutes.
- Flavor Enhancement: Fold in olives and capers, distributing them evenly throughout the simmering sauce to create depth and complexity.
- Cod Preparation: Drizzle cod loins with fresh lemon juice, seasoning both sides with salt and pepper, preparing them for their culinary journey.
- Cooking Fusion: Gently nestle seasoned cod into the vibrant sauce, optionally adorning with thyme sprigs. Cover and cook until fish becomes perfectly opaque and flakes effortlessly, about 5 minutes.
- Serving: Remove from heat immediately, presenting a dish that captures the essence of Mediterranean coastal cuisine, ready to transport taste buds to sun-drenched shores.
Notes
- Achieve Optimal Garlic Flavor: Mince garlic finely and sauté quickly to release its aromatic oils without burning, creating a robust base for the sauce.
- Select Perfect Tomatoes: Choose ripe, deep-colored tomatoes for maximum sweetness and intensity, ensuring a rich and vibrant sauce foundation.
- Manage Cod Cooking Time: Cook cod just until it becomes opaque and flakes easily, avoiding overcooking which can make the fish tough and dry.
- Balance Briny Elements: Add olives and capers sparingly to complement the fish without overwhelming its delicate flavor profile, creating a harmonious Mediterranean taste.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner, Lunch
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 5
- Calories: 250
- Sugar: 3 g
- Sodium: 600 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 3 g
- Protein: 25 g
- Cholesterol: 70 mg