Pan-Seared Cod with Mediterranean Olive-Tomato Salsa

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 developed and reviewed.

Delicate cod fillets pan-seared to golden perfection and topped with a vibrant Mediterranean salsa of olives, cherry tomatoes, and fresh herbs. This Mediterranean-inspired seafood recipe, ready in about 20 minutes, pairs cod fillets, olive oil, salt 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: 10 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat 4 cod fillets dry and season with 1 tsp salt and 1/2 tsp black pepper on both sides. Heat 2 tbsp olive oil in a large non-stick skillet over medium-high heat.
  2. Step 2: Place cod fillets in the hot skillet and sear for 4-5 minutes on the first side without moving until golden and edges crisp, then carefully flip and cook another 3-4 minutes until cooked through and opaque.
  3. Step 3: Meanwhile, in a bowl, combine 1 cup halved cherry tomatoes, 1/2 cup chopped kalamata olives, 1/4 cup finely diced red onion, 2 tbsp chopped fresh parsley, 2 tbsp fresh lemon juice, 1 minced garlic clove, and 1 tbsp olive oil. Stir gently to combine.
  4. Step 4: Remove cod from skillet and plate. Spoon the Mediterranean olive-tomato salsa generously over each fillet before serving.

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