Olive Oil Poached Mediterranean Cod with Herb Salsa Verde

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Delicate cod fillets gently poached in fragrant olive oil and topped with a bright, herbaceous salsa verde featuring parsley, capers, and lemon zest. This Mediterranean-inspired seafood recipe, ready in about 25 minutes, pairs cod fillets, extra virgin olive oil, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 4 Mediterranean cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pour 2 cups extra virgin olive oil into a large skillet and add 4 smashed garlic cloves. Heat over low heat until the oil reaches 180°F (use an instant-read thermometer), maintaining this temperature for gentle poaching.
  2. Step 2: Season 4 cod fillets with 1 tsp salt and 1/2 tsp black pepper, then carefully place them in the warm olive oil. Poach for 8-10 minutes until the fish is opaque and flakes easily.
  3. Step 3: While the cod poaches, combine 1 cup chopped fresh parsley, 1/2 cup chopped fresh basil, 2 tbsp rinsed capers, 1 tbsp lemon zest, 2 tbsp lemon juice, 1/2 tsp salt, and 1/2 tsp black pepper in a small bowl. Mix well to create the herb salsa verde.
  4. Step 4: Using a slotted spoon, transfer poached cod to serving plates, then spoon 2 tbsp herb salsa verde over each fillet. Serve immediately with crusty bread or a light salad.

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