Mediterranean Herb-Crusted Cod with Sun-Dried Tomato Salsa
Experience the vibrant flavors of the Mediterranean with this delicious Pan Fried Cod recipe. Perfectly seared cod fillets are complemented by a fresh and zesty sun-dried tomato salsa, featuring capers, olives, and a medley of colorful vegetables. This dish is not only quick to prepare, making it ideal for busy weeknights, but it’s also a feast for the senses. Serve it warm with a bed of sliced red potatoes for a complete and satisfying meal that transports you straight to a sunlit Mediterranean terrace.
2
Servings
290
Calories
11
Ingredients
Ingredients
Cod fish fillets
2 (7 ounces each)
Olive oil
1/3 cup (for sautéing and drizzling)
Salt
to taste
Pepper
to taste
Sun-dried tomatoes
6 pieces (chopped)
Capers
1 tablespoon
Black olives
6 (chopped)
Red potatoes
2 (cooked and sliced)
Fresh tomato
1 (peeled, seeded, and chopped)
Fresh parsley
1/4 cup (chopped)
Rosemary
1 sprig (chopped)
Instructions
1
Begin by seasoning both sides of the cod fillets with olive oil, salt, and pepper.
2
Heat a generous amount of olive oil in a large sauté pan over medium-high heat.
3
Once the oil is hot, place the cod fillets skin-side down in the pan and cook for about 3 minutes, allowing the skin to become crispy and golden.
4
Carefully flip the fillets and continue to cook for an additional 2 minutes on the other side, until the fish is opaque and flakes easily with a fork.
5
Transfer the cooked cod to a plate and place it in a warm oven to rest while you prepare the salsa.
6
In the same pan, add the remaining olive oil and then gently stir in the chopped sun-dried tomatoes, capers, black olives, cooked red potatoes, fresh tomato, parsley, and rosemary. Warm the mixture over low heat, taking care not to let it sizzle excessively, allowing the flavors to meld together beautifully.
7
Once warmed through, remove the salsa from heat and spoon it generously over the rested cod fillets.
8
Serve immediately and enjoy your Mediterranean culinary escape!
Nutrition Information
20g
Fat
15g
Carbs
17.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Herb-Crusted Cod?
It is a vibrant pan-fried fish dish featuring seared cod fillets topped with a zesty salsa of sun-dried tomatoes, capers, olives, and herbs.
How many servings does this recipe provide?
This recipe is designed to serve 2 people.
Is this a quick meal to prepare?
Yes, it falls under the < 30 Mins category, making it ideal for busy weeknights.
What size should the cod fillets be?
The recipe calls for two cod fillets weighing approximately 7 ounces each.
What type of oil is recommended for sautéing?
High-quality olive oil is recommended for both sautéing and drizzling.
How do I season the cod before cooking?
Season both sides of the fillets with olive oil, salt, and pepper.
Which side of the cod should be cooked first?
Place the fillets skin-side down in the pan first to achieve a crispy, golden texture.
How long do I cook the fish on the first side?
Cook the skin-side down for about 3 minutes over medium-high heat.
How long do I cook the second side of the cod?
Flip the fillets and cook for an additional 2 minutes until the fish is opaque.
How can I tell if the cod is fully cooked?
The fish is done when it becomes opaque and flakes easily with a fork.
What should I do with the cod while preparing the salsa?
Transfer the cooked cod to a plate and keep it in a warm oven to rest.
What ingredients are in the sun-dried tomato salsa?
The salsa includes sun-dried tomatoes, capers, black olives, red potatoes, fresh tomato, parsley, and rosemary.
Are the red potatoes raw or cooked when added to the pan?
The red potatoes should be pre-cooked and sliced before being added to the salsa mixture.
How do I prepare the fresh tomato for the salsa?
The fresh tomato should be peeled, seeded, and chopped.
What herbs are used in this Mediterranean recipe?
The recipe uses 1/4 cup of chopped fresh parsley and one sprig of chopped rosemary.
Do I need to clean the pan between the fish and the salsa?
No, the salsa is prepared in the same pan used for the fish to incorporate those flavors.
What is the calorie count per serving?
Each serving contains approximately 290 calories.
What is the fat content of this dish?
There are 20 grams of fat per serving.
How much protein is in the Mediterranean Herb-Crusted Cod?
Each serving provides 17.5 grams of protein.
What is the carbohydrate count for this recipe?
There are 15 grams of carbohydrates per serving.
What kind of olives are best for this recipe?
The recipe specifies using 6 chopped black olives.
How much olive oil is required in total?
The recipe uses 1/3 cup of olive oil for the entire preparation.
Can I use dried herbs instead of fresh?
While fresh is preferred for the 'Herb-Crusted' profile, dried herbs can be substituted in smaller quantities if necessary.
Is this recipe suitable for a healthy dinner?
Yes, it is tagged as a healthy dinner and features fresh vegetables and lean seafood.
What heat setting should I use for warming the salsa?
Warm the salsa over low heat to allow flavors to meld without excessive sizzling.
How many capers are used in the salsa?
The recipe calls for 1 tablespoon of capers.
What are the primary tags for this recipe?
Tags include cod, Mediterranean, fish recipe, healthy dinner, quick meals, and seafood.
Should the salsa be served hot or cold?
The salsa should be warmed through in the pan and served immediately over the fish.
How many sun-dried tomatoes are needed?
You will need 6 pieces of chopped sun-dried tomatoes.
What is the best way to serve this dish?
Serve it immediately on a bed of sliced red potatoes with the salsa spooned generously over the cod.