Cod Provençal with Tomatoes, Capers and Olives

Name: Cod Provençal with Tomatoes, Capers and Olives
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean, French, European
Ingredients: 2 tbsp (30ml) extra virgin olive oil; 2 garlic cloves, peeled and chopped; 1 onion, peeled and sliced in half rounds; 2 large tomatoes (or 3 medium), ripened and diced into small cubes; 6-7 sprigs of flat-leaf parsley, stemmed and chopped; 4 sprigs fresh thyme, stemmed (+ extra for garnish); ½ tsp red pepper flakes; ½ tsp fresh ground black pepper; ½ tsp salt; 15-20 black olives (preferably pitted); 10-15 caper berries (or 2 tbsp capers); 4 cod loins; ½ lemon, juiced; 1 tsp salt; 1 tsp ground black pepper

5 steps

Prep:10minCook:20min

An easy, one-pan fish dish that can be ready for the table in less than 30 minutes is always a good recipe to have in your repertoire. This classic Cod Provençal recipe boasts meaty cod loins, simmered in a spicy tomato sauce nestled with salty capers and black olives. This is a quick, simple and healthy one-pan dish that is incredibly flavorful and perfect for busy weeknight dinners. What is “Cod Provençal”? Not a specific recipe, “Provençal” refers to the style of cooking that hails from the sun-kissed region of Provence, in…

Updated at: Wed, 16 Aug 2023 23:52:50 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories326.1 kcal (16%)

Total Fat11.4 g (16%)

Carbs9.4 g (4%)

Sugars3.6 g (4%)

Protein48.4 g (97%)

Sodium1307.6 mg (65%)

Fiber2.8 g (10%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

30mlextra virgin olive oil

2garlic cloves

peeled and chopped

1onion

peeled and sliced in half rounds

2tomatoes

large, or, ripened and diced into small cubes

6 sprigsflat-leaf parsley

stemmed and chopped

4 sprigsfresh thyme

stemmed + extra for garnish

½ tspred pepper flakes

½ tspblack pepper

½ tspsalt

0.5lemon

1 tspsalt

1 tspground black pepper

Instructions

Step 1

Step 1 - Heat up the olive oil in a large frying pan over medium heat. Add the garlic and onion, and cook for 2-3 minutes until the onion is slightly softened and translucent.

Step 2

Step 2 - Add the tomatoes, parsley, thyme, red pepper flakes, pepper and salt, and cook for 10-12 minutes (lid on), stirring occasionally until the tomato is soft.

Step 3

Step 3 -Stir in the olives and capers.

Step 4

Step 4 - On a clean working surface, drizzle the cod loins with lemon juice and season with salt and pepper on both side. Nestle in the cod loin in the pan, on top of the sauce. Garnish cod loins with tiny thyme sprigs (optional). Close the lid and cook for about 5 minutes, until the cod is just cooked through.

Step 5

Season cod with salt, pepper and/or red pepper flakes to taste (optional). Serve immediately.