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Easy One Pan Mediterranean Cod Recipe

Easy One Pan Mediterranean Cod Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.5 from 61 reviews
  • Author: Alvarez
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Gluten Free

Description

Enjoy a taste of the Mediterranean with this flavorful one-pan cod dish. Tender cod fillets are nestled in a savory tomato and kale stew, accented with the briny goodness of olives and fragrant oregano. A hint of orange zest adds a citrusy brightness to this easy and healthy meal.


Ingredients

Units Scale

Main Stew:

  • 2 tbsp olive oil
  • 1 small onion, sliced
  • 2 cups sliced fennel
  • 3 large cloves garlic, chopped
  • 1 14.5 ounce can diced tomatoes
  • 1 cup diced fresh tomatoes
  • 2 cups shredded kale
  • 1/2 cup water
  • Pinch of crushed red pepper
  • 2 tsp fresh oregano or 1/2 tsp dried oregano
  • 1 cup oil-cured black olives

Cod:

  • 1 lb. cod, cut into 4 portions
  • 1/8 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp fennel seeds (optional)
  • 1 tsp orange zest

Garnish:

  • Fresh oregano
  • Fennel fronds
  • Orange zest
  • Olive oil

Instructions

  1. Main Stew: In a large skillet over medium heat, cook onion, fennel, and garlic in olive oil for 8 minutes. Season with salt and pepper. Add canned diced tomato, fresh tomato, kale, and water. Cook for 12 minutes. Add crushed red pepper, oregano, and olives.
  2. Cod: Season fish with salt, pepper, orange zest, and fennel seeds. Nestle fish into stew, cover, and cook for 10 minutes.
  3. Remove from heat and garnish with oregano, fennel fronds, orange zest, and a drizzle of olive oil. Serve hot.

Notes

  • This dish is a complete meal but pairs well with a side grain. Pour extra sauce over the grain for added flavor.

Nutrition

  • Serving Size: 1 serving
  • Calories: 257 kcal
  • Sugar: 2g
  • Sodium: 700mg
  • Fat: 13g
  • Saturated Fat: 1g
  • Unsaturated Fat: N/A
  • Trans Fat: 0g
  • Carbohydrates: 12g
  • Fiber: 3g
  • Protein: 23g
  • Cholesterol: 48mg