Beautiful Mediterranean Cod!
Beautiful Mediterranean Cod! is a easy Mediterranean recipe that serves 4. 250 calories per serving. Recipe by Matthew Augusta on YouTube.
Prep: 12 min | Cook: 15 min | Total: 37 min
Cost: $21.80 total, $5.45 per serving
Ingredients
- 4 pieces Cod Fillets (skinless, about 6 oz each, patted dry)
- 2 tablespoons Olive Oil (extra‑virgin, for searing)
- 1 teaspoon Kosher Salt (for seasoning the fish and sauce)
- 0.5 teaspoon Freshly Ground Black Pepper (freshly cracked)
- 1 small Shallot (finely minced)
- 1 small Red Chili (finely chopped; adjust to taste)
- 2 cloves Garlic (minced)
- 2 medium Tomatoes (ripe, diced (about 1 cup))
- 0.5 cup Dry White Wine (such as Sauvignon Blanc or Pinot Grigio)
- 1 tablespoon Capers (rinsed)
- 6 pieces Kalamata Olives (pitted and sliced)
- 1 tablespoon Lemon Juice (freshly squeezed from half a lemon)
- 2 tablespoons Fresh Parsley (chopped)
Instructions
Season the Cod
Pat the cod fillets dry with paper towels, then sprinkle both sides with kosher salt and freshly ground black pepper.
Time: PT2M
Heat the Oil
Place the skillet over medium‑high heat and add the olive oil. Heat until shimmering, about 2 minutes.
Time: PT2M
Temperature: medium‑high
Sear the Cod
Lay the fillets in the hot pan, skin‑side down if skin is present, and sear for 2 minutes without moving. Flip and sear the other side for another 2 minutes until golden brown.
Time: PT4M
Temperature: medium‑high
Rest the Fish
Transfer the seared cod to a plate and set aside while you build the sauce.
Time: PT1M
Sauté Aromatics
In the same skillet, add the minced shallot, chopped red chili, and minced garlic. Sauté for about 30 seconds until fragrant.
Time: PT1M
Temperature: medium
Add Tomatoes
Stir in the diced tomatoes, a pinch of salt and pepper, and cook for 3‑4 minutes until they just begin to soften.
Time: PT4M
Temperature: medium
Deglaze with White Wine
Pour in the white wine, scraping up any browned bits. Reduce the liquid by half, about 2 minutes.
Time: PT2M
Temperature: medium
Finish the Sauce
Stir in the capers, sliced olives, lemon juice, and chopped parsley. Cook for another minute just to meld the flavors.
Time: PT1M
Temperature: medium
Re‑warm the Cod
Return the cod fillets to the pan, spoon some sauce over them, and heat for 1 minute just to warm through.
Time: PT1M
Temperature: medium
Plate and Serve
Slide each fillet onto a serving plate, drizzle with the remaining sauce, and garnish with a few extra parsley leaves if desired.
Time: PT1M
Nutrition Facts
- Calories
- 250
- Protein
- 30 g
- Carbohydrates
- 5 g
- Fat
- 12 g
- Fiber
- 1 g
Dietary info: Pescatarian, Gluten‑Free, Low‑Carb, High‑Protein
Allergens: Fish, Sulfites
Last updated: April 17, 2026








