Pan-Seared Mediterranean Cod with Olive and Tomato Relish

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

Flaky cod fillets pan-seared to golden perfection, topped with a zesty relish of olives, tomatoes, and fresh herbs for a bright Mediterranean touch. This mediterranean-inspired seafood (gluten free) ready in about 25 minutes pairs fillets (6 oz each) cod fillets, salt, black pepper 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
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 cod fillets and season both sides evenly with 1 teaspoon salt and 1/2 teaspoon black pepper.
  2. Step 2: Heat 2 tablespoons olive oil in a large skillet over medium-high heat until shimmering. Add the cod fillets skin-side down and cook for 4-5 minutes without moving, until the skin is crisp and golden.
  3. Step 3: Carefully flip the fillets and cook for another 3-4 minutes until the fish is opaque and flakes easily with a fork. Remove from the skillet and keep warm.
  4. Step 4: In the same skillet, add 1 tablespoon olive oil and sauté 2 minced garlic cloves for 30 seconds until fragrant. Add 1 cup quartered cherry tomatoes, 1/2 cup halved kalamata olives, 1/4 teaspoon red pepper flakes, and cook for 3 minutes until tomatoes soften.
  5. Step 5: Remove from heat and stir in 2 tablespoons fresh lemon juice and 2 tablespoons chopped fresh parsley.
  6. Step 6: Spoon the olive and tomato relish over the cod fillets and serve immediately.

Frequently asked questions

How long does Pan-Seared Mediterranean Cod with Olive and Tomato Relish take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Mediterranean Cod with Olive and Tomato Relish?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep salt from drying out.

Can I substitute ingredients in Pan-Seared Mediterranean Cod with Olive and Tomato Relish?

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 Mediterranean Cod with Olive and Tomato Relish 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 Mediterranean Cod with Olive and Tomato Relish 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.

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