Pan-Seared Cod with Kalamata Olive Tapenade

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

Flaky pan-seared cod topped with a tangy Kalamata olive tapenade that adds a briny punch and vibrant color to the dish. This mediterranean-inspired seafood (low carb, gluten free) ready in about 22 minutes pairs 6 oz each cod fillets, olive oil, pitted and chopped Kalamata olives 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: 12 min Serves 4 Mediterranean cuisine 280 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Knives & cutting boards → Shop all kitchen tools →

Instructions

  1. Step 1: In a small bowl, combine 1/2 cup chopped Kalamata olives, 1 tbsp rinsed capers, 2 tbsp chopped fresh parsley, 1 minced garlic clove, and 1 tbsp lemon juice. Mix well and set aside as tapenade.
  2. Step 2: Pat dry 4 cod fillets (6 oz each) and season both sides with 1/2 tsp salt and 1/4 tsp black pepper.
  3. Step 3: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add cod fillets and cook for 4-5 minutes on each side, until the fish is opaque and flakes easily with a fork.
  4. Step 4: Plate the cod and spoon the Kalamata olive tapenade generously over each fillet. Serve immediately for a bright, savory meal.

Frequently asked questions

How long does Pan-Seared Cod with Kalamata Olive Tapenade take to make?

Total time is about 22 minutes (10 min prep + 12 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-Seared Cod with Kalamata Olive Tapenade?

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 6 oz each cod fillets from drying out.

Can I substitute ingredients in Pan-Seared Cod with Kalamata Olive Tapenade?

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-Seared Cod with Kalamata Olive Tapenade 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.

Is Pan-Seared Cod with Kalamata Olive Tapenade low carb?

Yes — this recipe is tagged low carb, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

Related recipes