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Provençal Cod Delight

Provençal Cod Delight

Discover the magic of Provençal Cod Delight—a quick, flavorful dish with tender cod, olives, and a rich tomato sauce. Perfect for busy weeknights or elegant dinners. Try it today!
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 people
Calories: 280
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 3 tablespoons extra virgin olive oil
  • 1 shallot finely sliced
  • 2 garlic cloves minced
  • 3 ripe tomatoes diced
  • 1 tablespoon tomato paste
  • 5-6 sprigs fresh basil chopped
  • 1 teaspoon Herbes de Provence
  • ½ teaspoon Espelette pepper or red pepper flakes
  • to taste salt
  • to taste pepper
  • 15 green or black olives pitted and sliced
  • 2 tablespoons capers rinsed
  • 4 fillets cod
  • Juice of 1 lemon
  • 50 ml dry white wine optional

Equipment

  • Large skillet
  • Cutting board
  • Sharp knife
  • Wooden spoon
  • Measuring spoons

Method
 

  1. Heat olive oil in a large skillet over medium heat, add shallot and garlic, and sauté until translucent.
  2. Add diced tomatoes and tomato paste, stir well, and let simmer for about 10 minutes.
  3. Stir in the olives and capers; pour in white wine if using, and let the sauce bubble for a few minutes.
  4. Season cod fillets with salt, pepper, and lemon juice, then place them gently on top of the sauce.
  5. Cover the pan and cook for 5-7 minutes until cod is opaque and flakes easily.
  6. Garnish with fresh basil before serving.

Nutrition

Calories: 280kcalCarbohydrates: 12gProtein: 24gFat: 15gSaturated Fat: 2gCholesterol: 70mgSodium: 500mgPotassium: 800mgFiber: 3gSugar: 5gVitamin A: 10IUVitamin C: 25mgCalcium: 6mgIron: 10mg

Notes

Use high-quality olive oil for the best flavor. Pat the cod dry before seasoning for a nice sear. Taste the sauce and adjust seasoning as needed. Leftovers can be stored in an airtight container in the fridge for 2-3 days and reheat nicely. If you're looking for a lighter version, try baking the cod in the sauce instead of pan-cooking.
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