Pan-Roasted Mediterranean Cod with Tomato Olive Relish

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Tender cod fillets pan-roasted and topped with a bright Mediterranean tomato and olive relish for a fresh coastal flavor. This mediterranean-inspired seafood (mediterranean) ready in about 25 minutes pairs (5 oz each) cod fillets, salt, black pepper 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.

Prep: 10 min Cook: 15 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: Pat dry 4 cod fillets and season with 1 tsp salt and 1/2 tsp black pepper on both sides.
  2. Step 2: Heat 2 tbsp olive oil in a large nonstick pan over medium heat until hot but not smoking, about 2 minutes.
  3. Step 3: Add cod fillets skin-side down if applicable and cook for 4-5 minutes until edges are opaque and bottom is golden.
  4. Step 4: Carefully flip the cod and cook for another 3 minutes until just cooked through (internal temperature 145°F).
  5. Step 5: Remove cod from pan and cover to keep warm.
  6. Step 6: In the same pan, add 1 tbsp olive oil and 2 minced garlic cloves, sauté for 30 seconds until fragrant.
  7. Step 7: Add 1 cup quartered cherry tomatoes, 1/2 cup sliced kalamata olives, and 2 tbsp capers, cooking for 3-4 minutes until tomatoes soften.
  8. Step 8: Stir in 1/4 cup chopped fresh basil, 1 tsp lemon zest, and 1 tbsp lemon juice, cooking for 1 more minute.
  9. Step 9: Spoon the tomato olive relish over the cod fillets and serve immediately.

Equipment for this recipe

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Frequently asked questions

How long does Pan-Roasted Mediterranean Cod with Tomato Olive Relish 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 Mediterranean Cod with Tomato Olive Relish?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep (5 oz each) cod fillets from drying out.

Can I substitute ingredients in Pan-Roasted Mediterranean Cod with Tomato Olive Relish?

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 Mediterranean Cod with Tomato Olive Relish 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 Mediterranean Cod with Tomato Olive Relish?

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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