Cod with Tomato, Olive, and Caper Sauce
A vibrant Mediterranean-inspired dish featuring flaky cod fillets simmered in a savory sauce of tomatoes, briny olives, and capers. It's a quick, healthy, and flavorful main course perfect for a weeknight dinner.
For 4 servings
Prepare the cod and vegetables.
Pat the 567g cod fillets thoroughly dry with paper towels, then season generously with a pinch of salt and 0.5 tsp black pepper. Finely chop the 1 onion and mince the 4 cloves of garlic.
- Pat the 567g cod fillets thoroughly dry with paper towels.
- Season the cod generously with a pinch of salt and 0.5 tsp black pepper on both sides.
- Finely chop the 1 onion and mince the 4 cloves of garlic.
TIPDrying the cod thoroughly is crucial for achieving a good sear and preventing it from steaming in the pan.Sear the cod fillets.
Heat 2 tbsp of olive oil in a large skillet over medium-high heat until shimmering. Place the seasoned cod fillets in the hot pan and sear for 2-3 minutes per side, until golden brown. Remove cod and set aside.
Build the aromatic sauce base.
Reduce heat to medium. Add 1 tbsp olive oil to the skillet. Sauté chopped onion for 5-7 minutes until softened and translucent. Stir in minced garlic and cook for 1 minute until fragrant.
Simmer the tomato sauce.
Pour in the 794g diced tomatoes (undrained), 1 tsp dried oregano, and 0.25 cup water. Bring to a gentle simmer, stirring to combine. Cook for 8-10 minutes, allowing flavors to meld and sauce to thicken slightly.
Add the olives and capers.
Stir in the 0.5 cup of Kalamata olives and 2 tbsp of capers into the simmering tomato sauce. Continue to simmer for another 2-3 minutes, ensuring they are well incorporated and heated through. Taste and adjust seasoning if needed.
Finish cooking the cod in the sauce.
Gently nestle the seared cod fillets back into the simmering sauce. Cover the skillet and cook for 5-8 minutes, until the cod is opaque throughout and flakes easily with a fork. Do not overcook.
TIPAvoid stirring the cod once it's in the sauce to prevent it from breaking apart. The gentle simmer will cook it perfectly.Garnish and serve immediately.
Carefully transfer the cod fillets and a generous portion of the tomato, olive, and caper sauce to individual serving plates. Garnish with 2 tbsp of freshly chopped parsley before serving hot.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best flavor, use high-quality canned tomatoes, preferably San Marzano if available.
- 2Rinsing the capers helps to remove excess salt, which is important for a low-sodium diet.
- 3Don't overcook the cod. It will continue to cook slightly from residual heat after being removed from the pan.
- 4A splash of lemon juice at the end can brighten up all the flavors.
Adapt it for your goals.
Spicy
Add 1/4 teaspoon of red pepper flakes along with the garlic for a gentle kick of heat.
low carbLow carb
Serve this dish over a bed of zucchini noodles, cauliflower rice, or steamed spinach instead of grains.
quickQuick
Use a high-quality store-bought marinara sauce as a base to save time on building the sauce from scratch.
dairy freeDairy free
This recipe is naturally dairy-free. Ensure no butter or dairy products are used in preparation.
Why this is on our healthy list.
Excellent Source of Lean Protein
Cod is a high-quality, low-fat protein source that is essential for building and repairing tissues, and supporting overall body function.
Rich in Heart-Healthy Fats
The use of olive oil and Kalamata olives provides monounsaturated fats, which are known to support cardiovascular health by helping to reduce bad cholesterol levels.
Packed with Antioxidants
Tomatoes are a primary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and certain cancers.
Frequently asked questions
Yes, this is a very healthy dish. Cod provides lean protein, while the sauce is rich in vitamins and antioxidants from tomatoes and healthy monounsaturated fats from olives and olive oil.