Cod Provencal

Transport your taste buds to the sun-soaked coasts of Southern France with this vibrant Cod Provençal recipe. Featuring tender, flaky cod fillets simmered in a fragrant sauce of ripe tomatoes, dry white wine, and Mediterranean staples like kalamata olives, capers, and fresh herbs, this dish is a true celebration of Provence’s bold flavors. The addition of garlic and onion creates a savory base, while a hint of crushed red pepper flakes lends a subtle kick. Ready in just 40 minutes, this one-pan meal is the perfect choice for busy weeknights or elegant dinner parties. Serve it with crusty bread or a side of herbed rice to soak up the luscious sauce. Elegant, healthy, and bursting with flavor, Cod Provençal is a Mediterranean masterpiece destined to become a new favorite.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces (6-8 oz each) cod fillets
• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 3 garlic cloves, minced
• 14.5 ounces canned diced tomatoes
• 0.5 cup dry white wine
• 0.33 cup kalamata olives, sliced
• 2 tablespoons capers, drained
• 1 teaspoon fresh thyme leaves
• 0.5 teaspoon dried oregano
• 0.25 teaspoon crushed red pepper flakes
• 0.25 cup fish or chicken stock
• 1 teaspoon (or to taste) salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Pat the cod fillets dry with paper towels and season both sides with salt and black pepper. Set aside.

Step 2

In a large skillet or sauté pan, heat olive oil over medium heat.

Step 3

Add the chopped onion and sauté for 4-5 minutes, or until softened and translucent.

Step 4

Stir in the minced garlic and cook for another 30 seconds, until fragrant.

Step 5

Pour in the canned diced tomatoes (with their juices) and the dry white wine. Stir to combine.

Step 6

Add the sliced kalamata olives, capers, thyme, oregano, crushed red pepper flakes, and fish or chicken stock. Mix well.

Step 7

Bring the sauce to a gentle simmer and let it cook for 5-7 minutes, stirring occasionally, to allow the flavors to meld.

Step 8

Nestle the seasoned cod fillets into the sauce. Spoon some of the sauce over the fish to partially cover it.

Step 9

Cover the skillet with a lid and let the cod cook in the sauce for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.

Step 10

Taste the sauce and adjust seasoning with additional salt and black pepper, if needed.

Step 11

Carefully transfer the cod fillets to serving plates and spoon the Provençal sauce over the fish.

Step 12

Garnish with chopped fresh parsley, if desired, and serve immediately. Enjoy!

Nutrition Facts

Serving size	(1647.9g)

Amount per serving	% Daily Value*
Calories	1409.1

Total Fat 62.2g	0%
Saturated Fat 10.7g	0%
Polyunsaturated Fat 6.2g
Cholesterol 352.2mg	0%
Sodium 5225.1mg	0%
Total Carbohydrate 37.6g	0%
Dietary Fiber 16.1g	0%
Total Sugars 18.1g
Protein 150.5g	0%

Vitamin D 320IU	0%
Calcium 387.0mg	0%
Iron 10.6mg	0%
Potassium 4538.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 42.7%

Protein: 45.9%

Carbs: 11.5%