Pan-Seared Cod with Mediterranean Olive and Tomato Salsa

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

Delicate cod fillets pan-seared and topped with a vibrant Mediterranean salsa of olives, tomatoes, and fresh herbs for a bright, globally-inspired dish. This mediterranean-inspired seafood (mediterranean) ready in about 20 minutes blends 6 oz each cod fillets, extra virgin olive oil, salt into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 280 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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: 10 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 cod fillets (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp extra virgin olive oil in a large skillet over medium-high heat until shimmering, then add the cod fillets skin-side down. Cook for 4-5 minutes until the skin is golden and crisp, then flip and cook for an additional 3 minutes until opaque and flaky.
  3. Step 3: While the fish cooks, combine 1 cup quartered cherry tomatoes, 1/2 cup pitted and halved kalamata olives, 2 tbsp chopped fresh parsley, 2 tbsp fresh lemon juice, 2 minced garlic cloves, and 1 tbsp extra virgin olive oil in a bowl. Stir gently until mixed.
  4. Step 4: Remove cod from skillet and plate. Spoon the olive and tomato salsa generously over each fillet and serve immediately.

Frequently asked questions

How long does Pan-Seared Cod with Mediterranean Olive and Tomato Salsa take to make?

Total time is about 20 minutes (10 min prep + 10 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Pan-Seared Cod with Mediterranean Olive and Tomato Salsa?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Pan-Seared Cod with Mediterranean Olive and Tomato Salsa?

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 Mediterranean Olive and Tomato Salsa 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-Seared Cod with Mediterranean Olive and Tomato Salsa?

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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