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

Total
30 min
Prep
10 min
Cook
20 min
Serves
1
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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
Season cod with salt, pepper, and oregano.
- 2
Heat olive oil in a skillet over medium-high heat. Sear cod 3 minutes per side until golden, then remove.
- 3
Add garlic and tomatoes to the pan; cook 3 minutes until tomatoes soften.
- 4
Add capers, lemon juice, and wine (if using); simmer 2 minutes.
- 5
Return cod to the pan, spoon sauce over, and simmer 3-4 minutes until fish flakes easily.
- 6
Top with feta if desired and serve.
Nutrition per serving
Calories
310
16% of a 2,000 kcal day
| Protein | 36 g |
| Carbohydrate | 9 g |
| Fat | 14 g |
| Fiber | 2 g |
| Sugar | 4 g |
| Sodium | 520 mg |
Goes well with this
Mediterranean dishes that round out the meal.

Reca Pasta with Tomato–Pepper Sauce
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Spaghetti Aglio e Olio with Chili and Parsley
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Mediterranean Roasted Vegetable Couscous Bowl 1769478499444 Xdml
A vibrant and nutrient-dense bowl featuring herb-roasted seasonal vegetables served over fluffy couscous with a zesty lemon-tahini drizzle.
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