Pan Seared Cod with Tomatoes and Olives
For an easy and healthy weeknight dinner you'll love this crispy pan seared cod with tomatoes, olives, lemons, white wine and capers.
Servings 4 servings
Calories 325kcal
Ingredients
Cod
- 1 1/2 lb thick cut cod fillets, cut into 4-6 pieces
- 1 tbsp fresh lemon juice
- 1/2 cup all-purpose flour
- 1 tsp kosher salt
- 1/4 tsp black pepper
- 2-3 tbsp olive oil
Tomato and Olive Sauce
- 1 cup mixed chopped olives, mix of black and green pitted olives
- 2 tbsp capers
- 3 cloves garlic, minced
- zest of one lemon
- zest of one orange
- 1/2 cup white wine
- 14 oz chopped tomatoes
- 2 tbsp fresh lemon juice
- 1/4 cup fresh chopped parsley
Instructions
Cod
- Preheat oven to 200F.
- Sprinkle one tablespoon of lemon over the fillets and let them marinate for 15-30 minutes while you prep the ingredients.
- Mix together the flour, salt, and pepper in a shallow bowl. Pat the fish dry and dredge each fillet in the flour, tapping to remove the excess.
- Heat 2 tablespoons of olive oil in a cast iron skillet on medium-high heat until the oil is shimmery and the pan is hot.
- Add the cod and cook it for 5-6 minutes on the first side, or until golden brown. The fish may take a few minutes to release. Once it does you can check the bottom for browning.
- Flip and cook it for about another 5 minutes, or until browned and cooked through. If needed, add the remaining tablespoon of olive oil to the skillet.
- Transfer to an oven safe serving dish and put it in the oven to keep warm while you make the tomato olive sauce.
Tomato and Olive Sauce
- Add the olives, capers, garlic, and zest of the lemon and orange to the cast iron. Saute for 2-3 minutes.
- Add the wine wine and bring to boil until it is almost completely evaporated.
- Add the tomatoes and simmer for about 10 minutes.
- Add a squeeze of lemon juice. Then taste the sauce and add more lemon juice, or salt and pepper as needed.
- Spoon the sauce over and around the cod, top everything with the parsley and serve.
Notes
- Serving suggestions: We like to serve the cod over rice, orzo, or Israeli couscous. You can switch it up with the grain of your choice (farro, quinoa, and so on).
- Fish: Thick cut cod is often called captain's cut. If you cannot find it, use thinner pieces and reduce the cooking time.
- Chopped tomatoes: I like the Pomi brand chopped tomatoes, which contains only tomatoes with no salt or calcium chloride. There are a number of other similar brands and they are usually found in boxes instead of cans. Calcium chloride keeps the tomatoes firm and does not let them break down as easily when cooked.
- White wine: If you find yourself without any white wine in the house, you can substitute vermouth or even vodka (though I use closer to the 1/3 cup of vodka when I need to sub).
Nutrition
Calories: 325kcal