Pan-Seared Cod with Olive and Tomato Salsa
A light Mediterranean dish featuring tender cod fillets topped with a vibrant salsa of olives, tomatoes, and fresh herbs. This mediterranean-inspired seafood (gluten free) ready in about 18 minutes blends 6 oz each cod fillets, extra virgin olive oil, halved cherry tomatoes 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.
Ingredients
- 4 pieces, 6 oz each cod fillets
- 3 tbsp extra virgin olive oil
- 1 cup, halved cherry tomatoes
- 1/3 cup, pitted and chopped kalamata olives
- 2 tbsp, finely chopped fresh parsley
- 1 tbsp, finely chopped fresh basil
- 2 tbsp, freshly squeezed lemon juice
- 2 cloves, minced garlic cloves
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 tsp (optional) red pepper flakes
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Pat dry 4 cod fillets (6 oz each) with paper towels, then season both sides with 1 tsp salt and 1/2 tsp black pepper.
- Step 2: Heat 2 tbsp extra virgin olive oil in a large non-stick skillet over medium-high heat until shimmering, about 2 minutes.
- Step 3: Add the cod fillets skin-side down and cook for 4 minutes without moving, until the edges are opaque and the bottom is golden brown.
- Step 4: Flip the cod carefully and cook for an additional 3 minutes until cooked through and flakes easily.
- Step 5: While the cod cooks, combine 1 cup halved cherry tomatoes, 1/3 cup chopped kalamata olives, 2 tbsp finely chopped parsley, 1 tbsp finely chopped basil, 2 minced garlic cloves, 2 tbsp freshly squeezed lemon juice, 1 tbsp olive oil, and 1/4 tsp red pepper flakes in a medium bowl. Stir gently until well mixed.
- Step 6: Remove the cod from the 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 Olive and Tomato Salsa take to make?
Total time is about 18 minutes (10 min prep + 8 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 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 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 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.
Is Pan-Seared Cod with Olive and Tomato Salsa gluten free?
Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
