Pan-Roasted Cod with Tomato and Olive Sofrito

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

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
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Cookware & pots → Shop all kitchen tools →

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.

Frequently asked questions

How long does Pan-Roasted Cod with Tomato and Olive Sofrito take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Roasted Cod with Tomato and Olive Sofrito?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Pan-Roasted Cod with Tomato and Olive Sofrito?

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-Roasted Cod with Tomato and Olive Sofrito 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-Roasted Cod with Tomato and Olive Sofrito?

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.

Related recipes