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Mediterranean Cod

Mediterranean Cod
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Mediterranean Cod is a vibrant and healthy dish featuring flaky cod fillets cooked with fresh herbs, garlic, cherry tomatoes, and lemon, all infused with extra virgin olive oil. This quick and easy recipe balances lightness and heartiness, perfect for weeknight dinners or impressing guests with bold Mediterranean flavors.

Ingredients

Scale

Fish and Main Ingredients

  • 4 thick fresh cod fillets (about 6 oz each)
  • 2 tbsp extra virgin olive oil
  • 4 fresh garlic cloves, minced
  • 1 cup cherry tomatoes, halved
  • Juice and zest of 1 lemon

Herbs and Seasonings

  • 2 tbsp fresh parsley, chopped
  • 1 tbsp fresh thyme leaves (or oregano)
  • Salt, to taste
  • Black pepper, to taste
  • Red pepper flakes (optional, 1/4 tsp or to preference)

Instructions

  1. Prepare the Cod: Rinse the cod fillets under cold water and pat dry with paper towels. Season generously with salt and black pepper on both sides, letting the flavors soak in while you prepare other ingredients.
  2. Sauté Garlic and Herbs: Heat the olive oil in a large skillet over medium heat. Add the minced garlic and cook about 30 seconds until fragrant, taking care not to brown it. Add fresh parsley and thyme, stirring to infuse their aroma into the oil for about one minute.
  3. Cook the Cod: Place the cod fillets gently into the skillet, skin-side down if they have skin. Cook for 3 to 4 minutes per side depending on thickness, until the fish is opaque and flakes easily with a fork.
  4. Add Tomatoes and Lemon: During the last two minutes of cooking, add the halved cherry tomatoes around the fillets. Squeeze fresh lemon juice over the fish and tomatoes, then add the lemon zest. Stir gently to combine flavors without breaking up the fish.
  5. Finish and Serve: Once the cod is cooked through and the tomatoes soften, remove the skillet from heat. Drizzle a little more olive oil if desired and adjust seasoning with salt, pepper, or additional red pepper flakes. Serve immediately with garnishes and your choice of sides.

Notes

  • Choose thick cod fillets for even cooking and to prevent drying out.
  • Use fresh herbs for maximum flavor brightness.
  • Do not overcrowd the pan; cook in batches if necessary to get a perfect sear.
  • Maintain medium heat for gentle, even cooking without burning herbs.
  • Allow the cod to rest off heat for a minute to lock in juices before serving.

Nutrition

Keywords: Mediterranean Cod, healthy fish recipe, tasty cod, easy cod dinner, Mediterranean diet, baked cod, pan-seared cod

Find it online: https://mydishez.com/mediterranean-cod/