Pan-Seared Mediterranean Cod with Olive Tapenade

By AislePrompt Editorial · Published 2026-06-26 · Updated 2026-06-26

Tender cod fillets pan-seared to golden perfection, served alongside a savory olive tapenade that adds a rich Mediterranean punch. This Mediterranean-inspired seafood recipe, ready in about 25 minutes, pairs cod fillets, extra virgin olive oil, garlic cloves 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.

Ingredients

• 4 pieces (6 oz each) cod fillets
• 3 tbsp extra virgin olive oil
• 3 minced garlic cloves
• 1/2 cup pitted and chopped black olives
• 2 tbsp drained and chopped capers
• 2 tbsp chopped fresh parsley
• 2 tbsp lemon juice
• 1 tsp salt
• 1/2 tsp black pepper

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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 skillet over medium-high heat. Add cod fillets and cook for 4-5 minutes per side until golden and opaque in the center. Remove from pan and keep warm.
3. Step 3: In the same skillet, add 1 tbsp olive oil and sauté 3 minced garlic cloves for 1 minute until fragrant.
4. Step 4: Stir in 1/2 cup chopped black olives, 2 tbsp chopped capers, 2 tbsp chopped fresh parsley, and 2 tbsp lemon juice. Cook for 2 minutes until flavors meld and the tapenade is warm.
5. Step 5: Serve each cod fillet topped with a generous spoonful of the olive tapenade.