Pan Fried Cod with Mediterranean Flavors
🕒 Cook Time: 8 minutes
🕒 Prep Time: 10 minutes
🕒 Total Time: 18 minutes
🍽️ Servings: 2
Description:
Indulge in the delightful flavors of the Mediterranean with this Pan Fried Cod recipe. Succulent cod fillets are gently cooked to perfection, infused with the richness of sun-dried tomatoes, the brininess of capers and olives, and the freshness of parsley and rosemary. It’s a quick and easy dish bursting with Mediterranean flair!
Ingredients:
- 2 cod fish fillets
- Olive oil
- 1/3 cup sun-dried tomatoes
- 6 capers
- 1 black olives
- 6 fresh tomato
- 2 tablespoons fresh parsley
- 1 sprig rosemary
- Salt and pepper to taste
Nutritional Information (per serving):
- Calories: 680.7
- Fat: 39.4g
- Saturated Fat: 5.5g
- Cholesterol: 86mg
- Sodium: 497mg
- Carbohydrates: 41.1g
- Fiber: 5.9g
- Sugar: 6.1g
- Protein: 41.5g
Instructions:
- Prepare the Cod: Rub the cod fillets with olive oil and season generously with salt and pepper.
- Pan Fry the Cod: Heat a sauté pan over medium-high heat and add a drizzle of olive oil. Place the cod fillets skin side down in the hot pan and cook for 3 minutes until the skin is crispy and golden brown.
- Flip and Cook: Carefully flip the cod fillets using a spatula and cook for an additional 2 minutes on the other side until the fish is opaque and flakes easily with a fork.
- Rest the Cod: Transfer the cooked cod fillets to a plate and place them in a warm oven to rest for a few minutes while you prepare the Mediterranean topping.
- Prepare the Mediterranean Topping: In the same pan used for cooking the cod, pour a bit more olive oil if needed. Add the sun-dried tomatoes, capers, black olives, fresh tomatoes, chopped parsley, and rosemary sprig. Gently warm the ingredients over low heat, stirring occasionally, just until they are heated through and the flavors meld together. Be careful not to sizzle or fry the ingredients; you want to warm them gently to preserve their flavors.
- Serve: Once the cod fillets have rested, spoon the warm Mediterranean topping over them.
- Enjoy: Serve the Pan Fried Cod with Mediterranean Flavors immediately, garnished with extra fresh parsley if desired. Pair it with your favorite side dishes like roasted vegetables, couscous, or a crisp green salad for a complete meal.
This Pan Fried Cod with Mediterranean Flavors recipe is perfect for busy weeknights when you crave a delicious and nutritious meal without spending hours in the kitchen. With its vibrant colors and enticing aroma, it’s sure to become a favorite in your recipe collection!
