Pan-Seared Cod with Tomato-Caper Sauce and Kalamata Olives

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

Tender cod fillets pan-seared until flaky and served with a bright tomato-caper sauce accented by briny Kalamata olives for a classic Greek seafood dish. This greek-inspired seafood ready in about 25 minutes blends (6 oz each) cod fillets, olive oil, garlic cloves, minced 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: 15 min Serves 4 Greek cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat. Season 4 cod fillets with 1 tsp salt and 1/2 tsp black pepper, then place skin side down in the pan. Cook for 4-5 minutes until the edges are opaque and the skin is crispy.
  2. Step 2: Flip the cod fillets and cook for another 3-4 minutes until the fish flakes easily with a fork. Transfer to a warm plate and tent with foil.
  3. Step 3: In the same skillet, add 1 tbsp olive oil and 2 minced garlic cloves, sautéing for 30 seconds until fragrant.
  4. Step 4: Add 1 cup halved cherry tomatoes, 2 tbsp drained capers, and 1/3 cup sliced Kalamata olives. Cook for 5 minutes, stirring occasionally until the tomatoes soften and the sauce thickens slightly.
  5. Step 5: Stir in 2 tbsp chopped fresh parsley, then spoon the tomato-caper sauce over the cod fillets. Serve immediately with lemon wedges on the side for squeezing.

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Frequently asked questions

How long does Pan-Seared Cod with Tomato-Caper Sauce and Kalamata Olives take to make?

Total time is about 25 minutes (10 min prep + 15 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 Tomato-Caper Sauce and Kalamata Olives?

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 Tomato-Caper Sauce and Kalamata Olives?

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 Tomato-Caper Sauce and Kalamata Olives 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 Tomato-Caper Sauce and Kalamata Olives?

Greek 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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