Pan-Roasted Cod with Tomato and Olive Sofrito

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.

Tender cod fillets pan-roasted and served atop a vibrant sofrito of tomatoes, olives, and garlic that bursts with Mediterranean flavor. This Spanish-inspired seafood recipe, ready in about 25 minutes, pairs cod fillets, olive oil, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 260 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 Spanish cuisine 260 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 cod fillets (~150 g each) and season both sides with 1 tsp sea salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat. Add cod fillets skin-side down and cook for 4 minutes until golden and crisp; flip and cook another 3 minutes until opaque. Remove cod and keep warm.
  3. Step 3: In the same skillet, add remaining 2 tbsp olive oil and 4 thinly sliced garlic cloves; sauté for 1 minute until fragrant but not browned.
  4. Step 4: Add 3 diced ripe tomatoes and 1/2 cup sliced pitted green olives; cook over medium heat for 5 minutes until tomatoes soften and form a sauce.
  5. Step 5: Stir in 2 tbsp chopped fresh parsley and adjust seasoning if needed.
  6. Step 6: Spoon sofrito onto plates and place cod fillets on top. Serve immediately with lemon wedges to squeeze over.

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