Pan-Seared Cod with Tomato and Olive Tapenade

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 drafted and published.

Flaky pan-seared cod topped with a bright, briny tomato and olive tapenade that brings Mediterranean flavors to your plate. This Mediterranean-inspired street-food recipe, ready in about 25 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: 15 min Serves 4 Mediterranean cuisine 280 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Food processors worth buying for dips like this → Best Food Processors in 2026: Top Picks + Buying Guide

Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →

Equipment for this recipe

Tools this recipe's steps call for, with a link to each on Amazon.

More Cookware & pots → Shop all kitchen tools →

Instructions

  1. Step 1: Pat 4 cod fillets dry and season both sides with 1/2 tsp salt and 1/4 tsp black pepper each.
  2. Step 2: Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat. Add cod fillets and cook for 4-5 minutes per side until the fish is opaque and flakes easily with a fork. Remove from skillet and keep warm.
  3. Step 3: In the same skillet, add 1 tbsp olive oil, 1 minced garlic clove, and sauté for 30 seconds until fragrant.
  4. Step 4: Add 1 cup halved cherry tomatoes, 1/2 cup chopped kalamata olives, 2 tbsp rinsed capers, and cook for 3 minutes until tomatoes soften and release juices.
  5. Step 5: Stir in 2 tbsp chopped fresh parsley and 1 tbsp lemon juice, then season with remaining 1/2 tsp salt and 1/4 tsp black pepper.
  6. Step 6: Spoon the tomato and olive tapenade generously over the cod fillets and serve immediately with crusty bread or a light salad.

Related recipes