Italian Inspired Cod

Italian-Inspired Cod!  Cod is the perfect foil for these classic Mediterranean flavors-garlic, tomato, black olives, with tangy red onion. 

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Serve it with Yummy Healthy Cauliflower Risotto and you have one healthy meal that does not compromise on flavor one bit!

If you have a good quality non-stick pan, you can use that; otherwise, you may need to add a bit of oil in another pan to sauté the garlic, tomatoes and black olives.  As a side I also shaved some zucchini ribbons and just let them warm through in the pan that had held the garlic, tomato mix. They are so thin by the time they are warm they are soft and gently flavored with the garlicky oil.

Garnish the cod with some fresh herbs and sprinkle of sea salt and enjoy guilt-free!

Wine Pairing for Italian-Inspired Cod

Cod itself is very mildly flavoured. The garnishes here are what drive the flavour profile. I would lean toward Italian white here, a Falanghina or Soave would both be good. Of course, the old Pinot Grigio standby is so neutral it will go with anything,

Italian Inspired Cod

Black olives and quick pickled onions lend lots of flavour to this dish. The tomatoes and garlic finish it with Italian flair.

Author: Carolyn Hetke

If you tried this, or any other recipe on my website, please leave a 🌟 star rating and let me know it went in the 📝 comments below!

5 from 2 votes

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Course: Main Dish

Cuisine: Italian

Prep Time: 5 minutes mins

Cook Time: 10 minutes mins

Total Time: 15 minutes mins

Servings: 4 servings

Ingredients

• ▢ 4 cod fillets (4-6 oz each)
• ▢ oil or broth for frying if necessary
• ▢ 16 grape tomatoes
• ▢ 1 clove minced garlic
• ▢ 16 black olives, pitted
• ▢ ½ small red onion
• ▢ white vinegar enough to soak the onion slices
• ▢ fresh dill for garnish or parsley
• ▢ sea salt for finishing

Instructions

• Slice the red onion vertically in thin slices. Cover in a single layer with vinegar and let it steep. You can do this hours ahead if you like but soak at least 10 minutes.
• Heat your frying pan over medium heat and cook the cod fillets. Depending on the thickness it could take 5-8 minutes. When the cod is opaque and easy to separate along the natural lines of the fillet it is done.
• While cod is cooking, sauté the tomatoes, garlic and black olives just until heated through.
• Plate the cod and top with tomato mixture, Garnish with red onion slices and fresh dill or parsley.
• Finish with sea salt and serve.

Nutrition

Calories: 266kcal | Carbohydrates: 12g | Protein: 18g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Cholesterol: 52mg | Sodium: 526mg | Potassium: 474mg | Fiber: 1g | Sugar: 2g

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