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LunchMediterraneanMedium

Mediterranean Cod with Tomatoes and Capers

Pan-seared cod simmered in a bright tomato-caper sauce with lemon and herbs.

Mediterranean Cod with Tomatoes and Capers

Total

30 min

Prep

10 min

Cook

20 min

Serves

1

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Servings

Recipe serves 1

Ingredients

  • 180 g cod fillet
  • 1 cup, halved cherry tomatoes
  • 1 tbsp capers
  • 2 cloves, minced garlic
  • 1 tbsp olive oil
  • 1/2 juiced lemon
  • 1/4 cup white wine(optional)
  • 1/2 tsp, dried oregano
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 tbsp, crumbled feta(optional)

Instructions

  1. 1

    Season cod with salt, pepper, and oregano.

  2. 2

    Heat olive oil in a skillet over medium-high heat. Sear cod 3 minutes per side until golden, then remove.

  3. 3

    Add garlic and tomatoes to the pan; cook 3 minutes until tomatoes soften.

  4. 4

    Add capers, lemon juice, and wine (if using); simmer 2 minutes.

  5. 5

    Return cod to the pan, spoon sauce over, and simmer 3-4 minutes until fish flakes easily.

  6. 6

    Top with feta if desired and serve.

Nutrition per serving

Calories

310

16% of a 2,000 kcal day

Protein36 g
Carbohydrate9 g
Fat14 g
Fiber2 g
Sugar4 g
Sodium520 mg

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