Olive Oil Poached Mediterranean Cod with Herb Salsa Verde

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

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 (mediterranean) ready in about 25 minutes blends (6 oz each) cod fillets, extra virgin olive oil, smashed garlic cloves into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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

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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Frequently asked questions

How long does Olive Oil Poached Mediterranean Cod with Herb Salsa Verde take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Olive Oil Poached Mediterranean Cod with Herb Salsa Verde?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Olive Oil Poached Mediterranean Cod with Herb Salsa Verde?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Olive Oil Poached Mediterranean Cod with Herb Salsa Verde for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Olive Oil Poached Mediterranean Cod with Herb Salsa Verde?

Mediterranean seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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