Pan-Fried Cod with Tomato and Green Olive Salsa
A vibrant Spanish-inspired dish featuring pan-fried cod topped with a fresh tomato and green olive salsa bursting with bright flavors. This spanish-inspired seafood ready in about 22 minutes blends 150 g each cod fillets, olive oil, medium, finely diced ripe tomatoes 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 280 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.
Ingredients
- 4 pieces, 150 g each cod fillets
- 4 tbsp olive oil
- 3 medium, finely diced ripe tomatoes
- 100 g, pitted and chopped green olives
- 1 small, finely diced red onion
- 2 tbsp, chopped fresh parsley
- 2 tbsp, freshly squeezed lemon juice
- 1 tsp sea salt
- 1/2 tsp, freshly ground black pepper
Instructions
- Step 1: In a bowl, combine 3 finely diced ripe tomatoes, 100 g chopped green olives, 1 small finely diced red onion, 2 tbsp chopped fresh parsley, 2 tbsp freshly squeezed lemon juice, 1 tsp sea salt, and 1/2 tsp freshly ground black pepper. Stir well and set aside to marinate.
- Step 2: Pat dry 4 cod fillets (150 g each) with paper towels and season both sides lightly with salt and pepper.
- Step 3: Heat 4 tbsp olive oil in a large non-stick skillet over medium-high heat. Add the cod fillets and cook for 4-5 minutes on each side until golden and the fish flakes easily with a fork.
- Step 4: Remove the cod from the skillet and place on serving plates. Spoon the tomato and green olive salsa generously over each fillet.
- Step 5: Serve immediately with crusty bread or a light salad for a fresh Spanish seafood meal.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Pan-Fried Cod with Tomato and Green Olive Salsa take to make?
Total time is about 22 minutes (10 min prep + 12 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Pan-Fried Cod with Tomato and Green Olive Salsa?
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 Pan-Fried Cod with Tomato and Green Olive Salsa?
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 Pan-Fried Cod with Tomato and Green Olive Salsa 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 Pan-Fried Cod with Tomato and Green Olive Salsa?
Spanish 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.
