Easy One Pan Mediterranean Cod Food

ONE-PAN MEDITERRANEAN ROASTED FISH DINNER

One-Pan Mediterranean Roasted Fish Dinner image

Full of Mediterranean flavors and aromas, our no-fuss roasted fish dinner is ready in only 40 minutes. Use your favorite fish or shellfish to create the perfect one-pan dish.

Categories Entree

Time 40m

Yield 4

Number Of Ingredients 12

Ingredients

1 tablespoons olive oil
1 can (14 oz) artichoke hearts, drained, or 14 oz frozen artichoke hearts
1 pint (2 cups) cherry tomatoes
1/2 cup halved pitted olives
1 green bell pepper, cut into strips
4 cloves garlic, crushed
1 tablespoon fennel seed
1 1/2 lb cod, cut into 4 to 6 portions
2 tablespoons drained capers
4 1/2 teaspoons grated orange peel (1 medium)
1/3 to 1/2 cup fresh orange juice (1 medium)
Salt and pepper to taste

Steps:

Heat oven to 450°F. Drizzle 15x10-inch pan with sides or large shallow roasting pan with 1 tablespoon olive oil.
Arrange artichoke hearts, tomatoes, olives, bell pepper, garlic and fennel seed in pan. Arrange fish over vegetables. Top with capers, orange peel, orange juice, salt and pepper.
Bake 30 minutes or until vegetables are tender and fish flakes easily with fork.
If desired, serve with rice, pasta or potatoes, green salad and/or crusty bread.

Nutrition Facts : ServingSize 1 Serving

EASY ONE PAN MEDITERRANEAN COD

Easy One Pan Mediterranean Cod image

Easy Mediterranean cod with fennel, kale and black olives, a healthy complete meal prepared in one pan and ready in 30 minutes!

Provided by Abra Pappa

Categories Main Course

Time 35m

Number Of Ingredients 17

Ingredients

2 tbsp olive oil
1 small onion (sliced)
2 cups sliced fennel
3 large cloves garlic (chopped)
1 14.5 ounce can diced tomato
1 cup diced fresh tomatoes
2 cups shredded kale
1/2 cup water
pinch of crushed red pepper
2 tsp fresh oregano (or 1/2 tsp dried oregano)
1 cup oil cured black olives
1 lb. cod (cut into 4 portions)
1/8 tsp salt
1/4 tsp black pepper
1/4 tsp fennel seeds (optional)
1 tsp orange zest
fresh oregano (fennel fronds, orange zest, olive oil)

Steps:

In a large skillet (ideally with high sides) over medium heat, cook onion, fennel, and garlic in olive oil for 8 minutes, season with salt and pepper (about 1/4 tsp of each). Add canned diced tomato, fresh tomato, kale, and water. Stir well and cook for 12 minutes. Add crushed red pepper, fresh oregano, and olives.
Prepare fish, season with salt, pepper, orange zest and fennel seeds (optional). Nestle fish into kale tomato stewing mixture. Cover pan and cook for 10 minutes.
Remove from heat, and finish with fennel fronds, more fresh oregano, more orange zest, and a drizzle of olive oil on top.
Serve immediately.

Nutrition Facts : Calories 257 kcal, Carbohydrate 12 g, Protein 23 g, Fat 13 g, SaturatedFat 1 g, Cholesterol 48 mg, Sodium 700 mg, Fiber 3 g, Sugar 2 g, ServingSize 1 serving

PAN FRIED COD WITH MEDITERRANEAN FLAVORS

Pan Fried Cod with Mediterranean Flavors image

Make and share this Pan Fried Cod with Mediterranean Flavors recipe from Food.com.

Provided by June Langton

Categories < 30 Mins

Time 18m

Yield 2 serving(s)

Number Of Ingredients 12

Ingredients

2 (7 ounce) cod fish fillets
olive oil
salt and pepper
1/3 cup olive oil
6 pieces sun-dried tomatoes, chopped
1 tablespoon capers
6 black olives, chopped
2 red potatoes, cooked and sliced
1 fresh tomato, peeled seeded and chopped
1/4 cup chopped fresh parsley
1 sprig rosemary, chopped
salt and pepper

Steps:

Rub the Cod with Olive Oil, salt and pepper.
Place skin side down in hot saute pan.
Cook 3 minutes on skin side.
Turn and cook 2 minutes longer.
Place on plate in warm oven to rest few minutes.
While the Cod is resting, pour olive oil in pan.
Add rest of ingredirnts and gently warm, do not sizzle or fry ingredients, just warm through to blend flavors.
Serve over the Cod.

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