Name: Mediterranean Cod Provençal with Tomatoes, Olives & Capers
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 2 tablespoons Extra Virgin Olive Oil (Adds richness and flavor); 3 cloves Garlic (Minced); 1 medium Onion (Sliced thinly); 4 medium Tomatoes (Diced, fresh or ripe); ¼ cup Flat-Leaf Parsley (Chopped); 2 tablespoons Fresh Thyme (Leaves); 1 pinch Red Pepper Flakes (To taste); ½ cup Black Olives (Pitted); 2 tablespoons Capers; 4 loins Cod (Consider substituting with haddock or tilapia); 1 tablespoon Lemon Juice (For seasoning); to taste Salt; to taste Pepper

As I was savoring the aroma of simmering tomatoes and fresh herbs wafting through my kitchen, I couldn’t help but feel transported to a sun-drenched terrace in Provence. My Quick and Easy Cod Provençal with Tomatoes, Capers, and Olives is like a burst of Mediterranean sunshine on your plate, ready in under 30 minutes! It’s the perfect one-pan meal for those busy weeknights when you crave something hearty yet healthy. Not only is this dish a delicious way to enjoy flaky cod, but combining it with the briny goodness of olives and capers brings a vibrant twist to your dinner table. What unique variations will you try to make it your own? Let’s dive into this delightful recipe!

Why Love Cod Provençal with Olives?

Quick and Easy: The beauty of this dish lies in its simplicity—ready in just 30 minutes, it’s perfect for hectic weeknights.

Bright Mediterranean Flavors: The combination of tangy tomatoes, savory olives, and zesty capers creates a symphony of taste, transporting you straight to the heart of Provence.

Healthy and Nutritious: With flaky cod loins packed with protein and healthy fats—this meal is as beneficial as it is delicious, making it guilt-free indulgence!

Versatile Meal Options: Feel free to switch up the cod for haddock, tilapia, or salmon, and mix in your favorite seasonal vegetables for added texture and nutrition.

One-Pan Wonder: Enjoy the ease of a single pan for cooking and cleanup, perfectly complemented with crusty bread to soak up all those rich flavors.

This meal is sure to be a hit, making it stand out on your dining table as a delightful and nutritious option!

Cod Provençal Ingredients

• Get ready for flavorful simplicity!

For the Sauce

Extra Virgin Olive Oil – Adds richness and flavor; essential for sautéing.
Garlic – Aromatic base for the dish; enhances the overall flavor profile.
Onion – Adds sweetness and texture; slice thinly for quick cooking.
Tomatoes – Provides the primary sauce base; use fresh, ripe ones for best taste.
Flat-Leaf Parsley – Fresh herb for garnish and flavor; could substitute with dried if needed.
Fresh Thyme – Vital herb that adds aromatic notes; dried thyme can work if fresh isn’t available.
Red Pepper Flakes – Provides heat; adjust according to your spice preference.

For the Briny Touch

Black Olives – Contributes saltiness and distinct flavor; can be omitted to reduce overall saltiness.
Capers – Adds a briny, tangy flavor; caper berries can also be used or omit if preferred.

For the Cod

Cod Loins – Main protein; consider substituting with haddock or tilapia for variety.
Lemon Juice – Brightens the flavor profile; crucial for seasoning cod.
Salt and Pepper – Essential seasonings to taste; don’t skip these for that perfect finish.

This Cod Provençal with Tomatoes, Capers, and Olives brings together rich Mediterranean ingredients that will tantalize your taste buds in no time!

Step‑by‑Step Instructions for Cod Provençal with Tomatoes, Capers and Olives

Step 1: Heat the Oil
In a large skillet, pour in 2 tablespoons of extra virgin olive oil and warm it over medium heat, allowing it to shimmer but not smoke—about 1-2 minutes. This step is crucial for starting the cooking process and enhancing the flavors of your delicious Cod Provençal with Tomatoes, Capers, and Olives.

Step 2: Sauté the Aromatics
Add 3 minced garlic cloves and 1 sliced onion to the skillet, stirring them for 2-3 minutes until the onion turns translucent. This aromatic base adds depth to your sauce, creating an inviting fragrance as it bubbles gently. Be attentive to avoid browning the garlic, which can introduce bitterness.

Step 3: Combine the Tomatoes and Herbs
Next, incorporate 4 diced tomatoes, ¼ cup of chopped flat-leaf parsley, 2 tablespoons of fresh thyme leaves, and a pinch of red pepper flakes. Stir the mixture well, then cover the skillet and let it simmer for 10-12 minutes. You’ll witness the tomatoes soften and meld beautifully with the herbs, forming a rich, fragrant sauce.

Step 4: Add the Briny Ingredients
Once the tomatoes are cooked down, stir in ½ cup of black olives and 2 tablespoons of capers. The briny flavors will elevate your sauce, creating a perfect balance with the tomatoes. Allow it to simmer uncovered for an additional 2 minutes, letting the heat mingle the flavors more thoroughly.

Step 5: Prepare the Cod Loins
While the sauce is simmering, season 4 cod loins with juice from 1 lemon, salt, and pepper. This brightens the fish’s flavor. Nestle the seasoned cod into the savory sauce, ensuring it is partially submerged to absorb the wonderful taste of the Cod Provençal.

Step 6: Cook the Cod
Cover the skillet and allow the cod to cook for approximately 5 minutes. Keep an eye on it—the fish should become opaque and flake easily when done. This gentle cooking method ensures the cod stays moist while soaking up all the delightful flavors from the sauce.

What to Serve with Quick and Easy Cod Provençal with Tomatoes, Capers, and Olives

For a well-rounded meal that captures the essence of Mediterranean dining, consider these delightful pairings.

Creamy Risotto: This rich, creamy dish complements the tangy sauce, adding a velvety texture that perfectly balances the cod’s flakiness. The risotto’s gentle flavor allows the cod to shine.
Garlic Bread: Crunchy on the outside and soft inside, this bread is perfect for soaking up the flavorful sauce. A side of garlic bread brings an aromatic element that enhances the dish.
Steamed Asparagus: Bright green asparagus adds fresh crunch to your meal while providing a mild earthiness that harmonizes beautifully with the briny olives and capers in the cod dish.
Mediterranean Quinoa Salad: A light, zesty salad made with cucumbers, cherry tomatoes, and feta brings a delightful contrast of textures. The tangy dressing complements the savory elements of the main dish.
Roasted Potatoes: Crispy, golden-brown potatoes serve as a perfect vessel for those rich tomato flavors. Their hearty texture contrasts delightfully with the soft cod.
White Wine: A chilled glass of Sauvignon Blanc or Pinot Grigio enhances the Mediterranean flair of the meal, while its acidity cuts through the richness of the dish.
Lemon Sorbet: For dessert, a refreshing lemon sorbet cleanses the palate with bright citrus notes, echoing the lemon juice used in the Cod Provençal and making for a sweet finish.

Expert Tips for Cod Provençal with Tomatoes, Capers and Olives

Fresh Herbs Matter: Always opt for fresh herbs when possible. They enhance the flavor dramatically compared to dried, especially with Cod Provençal.

Avoid Overcooking: Cod is delicate and can become tough if overcooked. Keep the cooking time in check and check for flakiness.

Customize Your Heat: Adjust the amount of red pepper flakes based on your personal preference for spice, ensuring a dish that suits your taste.

Opt for Quality Ingredients: Use high-quality extra virgin olive oil and fresh tomatoes to elevate the overall taste of your Cod Provençal.

Serve Smartly: Pair this dish with crusty bread or plain rice to soak up the flavorful sauce, transforming each bite into a delightful experience.

Cod Provençal with Tomatoes Variations

Feel free to personalize this delightful dish and make it your own with various swaps and twists that add exciting flavors!

Different Fish: Swap cod for haddock, tilapia, or even salmon to enjoy diverse tastes and textures in your meal.
Vegetable Boost: Add bell peppers, zucchini, or artichokes into the sauté for extra color and nutrition; they pair beautifully with the Mediterranean flavors.
Herb Alternatives: For a different aroma, swap fresh thyme for oregano or basil, creating a unique twist on classic Provençal notes.
Wine Infusion: Incorporate a splash of white wine while sautéing the vegetables for a touch of acidity and depth; it enhances the overall flavor experience.
Spice It Up: If you’re a fan of heat, sprinkle in more red pepper flakes or add diced jalapeños for an extra kick that awakens the palate.
Creamy Addition: Stir in a dollop of crème fraîche or Greek yogurt at the end for a creamy, luxurious sauce over the flaky fish.
Grain Side: Serve this dish with a side of quinoa or couscous instead of rice for an added nutty flavor and unique texture.

For more creative culinary adventures, check out my Garlic Butter Meal or try these delightful Cheese Chive Biscuits to complement your dinners.

How to Store and Freeze Cod Provençal

Fridge: Store leftover Cod Provençal with Tomatoes, Capers, and Olives in an airtight container for up to 3 days. Make sure it’s cooled completely before sealing to maintain freshness.

Freezer: For longer storage, you can freeze the dish for up to 2 months. Portion it into freezer-safe containers, leaving space for expansion as it freezes.

Reheating: When ready to enjoy, thaw then reheat in a skillet over low heat, adding a splash of water if needed to prevent dryness. Aim for a gentle heat to keep the cod flaky.

Make-Ahead Tips: This dish can be prepared a day in advance and stored in the refrigerator. It may improve in flavor as the ingredients mingle overnight!

Make Ahead Options

These Cod Provençal with Tomatoes, Capers, and Olives are perfect for busy home cooks looking to save time! You can prep the sauce (garlic, onion, tomatoes, olives, capers, and herbs) and store it in an airtight container in the refrigerator for up to 3 days. Just remember to refrigerate it promptly to maintain freshness. The cod loins can be seasoned and kept separately in the fridge for up to 24 hours. When you’re ready to serve, simply reheat the sauce gently, nestle in the cod, and cover to cook for about 5 minutes until opaque. With these make-ahead options, you’ll have a delicious Mediterranean meal with minimal effort!

Cod Provençal with Tomatoes, Capers, and Olives Recipe FAQs

How do I choose the best tomatoes for this recipe?
Absolutely, fresh and ripe tomatoes are key to this dish! Look for tomatoes that are firm yet slightly tender, with vibrant colors and a sweet fragrance. Avoid any that have dark spots or wrinkles. I recommend using Roma tomatoes for a thicker sauce, but vine-ripened or heirloom varieties work beautifully as well.

What is the best way to store leftovers of Cod Provençal?
Leftover Cod Provençal with Tomatoes, Capers, and Olives can be stored in an airtight container in the refrigerator for up to 3 days. Be sure to let the dish cool completely before sealing it to maintain maximum freshness. If you know you won’t eat it within that timeframe, consider freezing!

Can I freeze Cod Provençal? If so, how?
Absolutely! To freeze your Cod Provençal, allow it to cool completely first. Then, portion it into freezer-safe containers, ensuring you leave some room for expansion. It can be frozen for up to 2 months. When you’re ready to enjoy it, thaw it in the fridge overnight, then reheat gently in a skillet over low heat, adding a splash of water to prevent dryness.

What if my cod turns out overcooked or tough?
Very common! Cod is a delicate fish that can overcook quickly. If it turns out tough, the next time, try reducing the cooking time slightly; aim for about 5 minutes or until the fish is opaque and flakes easily. Always keep an eye on it in the last couple of minutes, and consider using a timer to prevent this.

Are there any dietary considerations I should be aware of with this dish?
Yes! If you or your guests have allergies, be mindful of the olives and capers as they contain sodium. Additionally, ensure that everyone is okay with the dish being prepared in olive oil if they have sensitivities. The recipe is naturally gluten-free, making it suitable for those avoiding gluten. Always feel free to ask about specific dietary restrictions and customize the dish as needed.

What are some variations I can try with this recipe?
The more the merrier! You can easily substitute the cod with other fish like haddock or even salmon for a richer flavor. Experiment by adding seasonal vegetables like zucchini or bell peppers for extra nutrients and texture. Incorporating white wine into the sauce can add a delightful depth—a hint of Mediterranean flair you might just love!