Go Back
–+ servings
Provencal Cod Delight

Provencal Cod Delight

Discover the magic of Provencal Cod Delight, a quick and flavorful dish perfect for any occasion. Easy to make and packed with Mediterranean charm.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 people
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 tablespoons ml extra virgin olive oil
  • 2 garlic cloves peeled and minced
  • 1 onion peeled and sliced into half-moons
  • 2 large ripe tomatoes diced
  • 6-7 sprigs flat-leaf parsley leaves chopped
  • 4 sprigs fresh thyme leaves removed
  • ½ teaspoon red pepper flakes
  • ½ teaspoon freshly ground black pepper
  • ½ teaspoon salt
  • 15-20 pitted black olives
  • 1 lemon juice
  • 1 teaspoon salt
  • 1 teaspoon freshly ground black pepper

Equipment

  • Large skillet or frying pan with a lid
  • Wooden spoon or spatula
  • Sharp knife for chopping
  • Cutting board
  • Measuring spoons

Method
 

  1. Heat the olive oil in a large skillet over medium heat.
  2. Add the minced garlic and sliced onions, cooking for 2-3 minutes until softened and translucent.
  3. Add the diced tomatoes, chopped parsley, thyme leaves, red pepper flakes, black pepper, and salt, covering to simmer for 10-12 minutes.
  4. Stir in the olives and capers once the sauce thickens slightly.
  5. Season the cod fillets with lemon juice, salt, and pepper, then place them on top of the sauce in the skillet and cover.
  6. Cook the cod for about 5 minutes until it flakes easily with a fork.
  7. Taste the sauce and adjust seasoning with more salt, pepper, or red pepper flakes if needed. Serve hot.

Nutrition

Calories: 300kcalCarbohydrates: 14gProtein: 25gFat: 17gSaturated Fat: 3gCholesterol: 60mgSodium: 800mgPotassium: 500mgFiber: 2gSugar: 3gVitamin A: 20IUVitamin C: 25mgCalcium: 8mgIron: 10mg

Notes

For a healthier option, consider using baked cod instead of sautéing it. You can substitute cod with another type of white fish like halibut or tilapia, and dried thyme can replace fresh thyme. Leftovers can be stored in an airtight container in the fridge for up to 2 days; reheat gently to maintain the fish's texture. Pair with crusty bread or rice to soak up the sauce, and consider garnishing with fresh herbs for extra flavor and presentation.
Tried this recipe?Let us know how it was!