Pan-Seared Mediterranean Cod with Lemon-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 developed and reviewed.

This dish showcases tender cod fillets pan-seared to golden perfection, topped with a vibrant lemon-olive tapenade that balances briny and citrus notes. This Mediterranean-inspired seafood recipe, ready in about 20 minutes, pairs cod fillets, extra virgin olive oil, lemon zest 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 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 non-stick skillet over medium-high heat until shimmering, about 2 minutes.
  3. Step 3: Add the cod fillets and sear for 4 minutes on one side without moving until the edges turn opaque and golden brown.
  4. Step 4: Carefully flip the fillets and cook for another 3 minutes until the fish flakes easily with a fork; transfer to a warm plate.
  5. Step 5: In a small bowl, combine 1/2 cup chopped kalamata olives, 2 tbsp chopped capers, 1 tbsp lemon zest, 2 tbsp lemon juice, 2 tbsp chopped fresh parsley, 2 minced garlic cloves, and 1 tbsp extra virgin olive oil; mix well.
  6. Step 6: Spoon the lemon-olive tapenade generously over each cod fillet and serve immediately, garnished with additional parsley if desired.

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