Pan-Fried Cod with Tomato and Olive Tapenade

By AislePrompt Editorial · Published 2026-06-18 · Updated 2026-06-18

Light pan-fried cod fillets topped with a bright, salty tapenade of cherry tomatoes, Kalamata olives, and capers. This Mediterranean-inspired seafood recipe, ready in about 20 minutes, pairs cod fillets, olive oil, cherry tomatoes for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 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.

Ingredients

• 4 pieces (6 oz each) cod fillets
• 4 tbsp olive oil
• 1 cup, halved cherry tomatoes
• 1/2 cup, pitted and chopped Kalamata olives
• 2 tbsp, rinsed capers
• 2 tbsp, chopped fresh parsley
• 1 clove, minced garlic clove
• 1 tsp lemon zest
• 3/4 tsp sea salt
• 1/2 tsp black pepper

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Instructions

1. Step 1: Pat dry 4 cod fillets and season both sides with 3/4 tsp sea salt and 1/2 tsp black pepper.
2. Step 2: Heat 2 tbsp olive oil in a large nonstick skillet over medium heat. Add the cod fillets and cook for 4-5 minutes per side until opaque and flakes easily.
3. Step 3: While cod cooks, combine 1 cup halved cherry tomatoes, 1/2 cup chopped Kalamata olives, 2 tbsp rinsed capers, 2 tbsp chopped fresh parsley, 1 clove minced garlic, 1 tsp lemon zest, and 2 tbsp olive oil in a bowl. Stir to create the tapenade.
4. Step 4: Remove cod from heat and spoon the tomato and olive tapenade evenly over each fillet before serving.