Pan Fried Cod with Mediterranean Flavors

Elevate your weeknight dinner with this vibrant Pan Fried Cod with Mediterranean Flavors, a dish that combines tender, golden-brown cod fillets with a zesty, rustic sauce inspired by the sunny shores of the Mediterranean. Featuring juicy cherry tomatoes, briny kalamata olives, fresh parsley, and a hint of heat from red chili flakes, this recipe is a perfect balance of bold flavors and wholesome ingredients. A quick dredge in seasoned flour gives the cod a crispy exterior, while a squeeze of fresh lemon juice ties everything together with a refreshing citrus kick. Ready in just 25 minutes, this easy yet elegant dish is perfect for a family meal or a dinner party centerpiece. Pair it with crusty bread or a crisp green salad for a complete Mediterranean-inspired experience!

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces (6 oz each) cod fillets
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 teaspoon paprika
• 0.5 cup all-purpose flour
• 3 tablespoons extra virgin olive oil
• 3 pieces garlic cloves (minced)
• 1.5 cups cherry tomatoes (halved)
• 0.5 cup kalamata olives (pitted and halved)
• 2 tablespoons fresh parsley (chopped)
• 1 large lemon (juiced)
• 0.25 teaspoon red chili flakes

Directions

Step 1

Pat the cod fillets dry with a paper towel. Season both sides with salt, pepper, and paprika.

Step 2

Dredge the seasoned fillets in all-purpose flour, shaking off any excess flour.

Step 3

Heat 2 tablespoons of olive oil in a large nonstick skillet over medium-high heat.

Step 4

Carefully place the cod fillets in the skillet. Cook for about 3-4 minutes on each side or until golden brown and the fish flakes easily with a fork. Remove the fillets from the skillet and set aside on a plate.

Step 5

In the same skillet, lower the heat to medium and add the remaining 1 tablespoon of olive oil.

Step 6

Add the minced garlic and sauté for about 1 minute or until fragrant.

Step 7

Stir in the halved cherry tomatoes, kalamata olives, and red chili flakes. Cook for 4-5 minutes, stirring occasionally, until the tomatoes start to soften and release their juices.

Step 8

Squeeze in the juice of 1 lemon and stir to combine. Allow the sauce to simmer for another minute.

Step 9

Turn off the heat and stir in the chopped parsley.

Step 10

Return the cooked cod fillets to the skillet, spooning the Mediterranean sauce over the top. Let it rest for 1-2 minutes to meld the flavors.

Step 11

Serve the pan-fried cod warm with the tomato and olive mixture spooned generously over the top. Pair with a side of crusty bread or a light green salad.

Nutrition Facts

Serving size	(1214.5g)

Amount per serving	% Daily Value*
Calories	1493.9

Total Fat 76.0g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat g
Cholesterol 292.4mg	0%
Sodium 4406.7mg	0%
Total Carbohydrate 72.9g	0%
Dietary Fiber 10.4g	0%
Total Sugars 7.8g
Protein 133.9g	0%

Vitamin D 272IU	0%
Calcium 270.0mg	0%
Iron 10.6mg	0%
Potassium 3733.9mg	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: 45.3%

Protein: 35.4%

Carbs: 19.3%