Mediterranean Cod Delight
Indulge in this delightful Mediterranean Cod, a dish that combines the vibrant flavors of the Mediterranean with the delicate texture of cod fish. This healthy and visually stunning entree is perfect for both weeknight dinners and special occasions. The fresh salsa, featuring kalamata olives, ripe tomatoes, and aromatic herbs, brings a burst of flavor to the flaky cod fillets. Serve over fluffy couscous or alongside a crisp green salad to create a balanced meal that is sure to impress. Not only is this dish delicious, but it is also low in carbs, making it a fantastic choice for anyone looking to enjoy a nutritious meal without compromising on taste. Enjoy the goodness of Mediterranean cuisine in the comfort of your home!
4
Servings
87.5
Calories
13
Ingredients
Ingredients
Kalamata olives
1/3 cup (pitted and diced)
Plum tomato
1 (peeled, seeded, and diced)
Shallot
1 (minced)
Fresh basil
1 tablespoon (minced)
Capers
1 tablespoon (not prepared)
Orange zest
1/4 teaspoon (grated)
Fresh lemon juice
1 teaspoon (not prepared)
Olive oil
1 teaspoon (for cooking)
Salt
to taste (not prepared)
Pepper
to taste (not prepared)
Cod fish fillet
1 lb (not prepared)
Lemon pepper
to taste (not prepared)
Cooking spray
as needed (for skillet)
Instructions
1
In a medium bowl, combine diced kalamata olives, diced plum tomato, minced shallot, minced fresh basil, capers, grated orange zest, lemon juice, and olive oil. Mix well and season with salt and pepper to taste. Set aside the salsa to let the flavors meld.
2
Pat the cod fillets dry with paper towels and generously season both sides with salt and lemon pepper to enhance the flavor.
3
In a large non-stick skillet, spray the pan with cooking spray and place it over medium-high heat. Allow it to heat up for a minute.
4
Add 1 teaspoon of olive oil to the skillet, making sure it coats the bottom of the pan. Heat until the oil is shimmering but not smoking.
5
Carefully place the seasoned cod fillets in the hot skillet. Cook for approximately 4 minutes on one side until golden brown and release easily from the pan.
6
Using a spatula, flip the fillets and continue cooking for another 4 minutes on the other side, or until the fish is opaque and flakes easily with a fork. Avoid overcooking to preserve the moisture.
7
Remove the cod from the skillet and plate it. Generously spoon the prepared Mediterranean salsa over each fillet. Serve hot and enjoy!
Nutrition Information
3.75g
Fat
3g
Carbs
10g
Protein
0.75g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Cod Delight?
Mediterranean Cod Delight is a healthy and vibrant entree featuring flaky cod fillets topped with a fresh salsa of kalamata olives, tomatoes, and aromatic herbs.
How many calories are in one serving?
Each serving of this recipe contains 87.5 calories.
Is this recipe low in carbohydrates?
Yes, this dish is low-carb, containing only 3g of carbohydrates per serving.
What type of fish is used in this recipe?
This recipe specifically uses 1 lb of cod fish fillets.
How long does it take to cook the cod?
The cod is cooked for approximately 4 minutes per side, for a total of 8 minutes.
What ingredients are in the Mediterranean salsa?
The salsa consists of kalamata olives, plum tomato, shallot, fresh basil, capers, orange zest, lemon juice, and olive oil.
How many servings does this recipe make?
This recipe is designed to yield 4 servings.
What should I serve with Mediterranean Cod Delight?
It is recommended to serve this over fluffy couscous or alongside a crisp green salad.
Is this recipe gluten-free?
Yes, based on the ingredients provided, this recipe is naturally gluten-free.
How do I prepare the plum tomato for the salsa?
The plum tomato should be peeled, seeded, and diced before being added to the mixture.
What is the protein content per serving?
Each serving provides 10g of protein.
How do I know when the fish is fully cooked?
The cod is done when the flesh is opaque and flakes easily when tested with a fork.
What kind of olives are used?
The recipe calls for 1/3 cup of pitted and diced kalamata olives.
How do I prevent the cod from sticking to the pan?
Use a non-stick skillet, spray it with cooking spray, and add a teaspoon of olive oil once the pan is heated.
Can I use frozen cod fillets?
Yes, but ensure the fillets are completely thawed and patted dry with paper towels before seasoning.
What seasoning is used on the fish?
The cod fillets are seasoned with salt and lemon pepper on both sides.
How much fat is in this dish?
There are 3.75g of fat per serving.
Does the salsa require cooking?
No, the salsa is fresh and only requires mixing the ingredients in a bowl to let the flavors meld.
Is there any citrus in this recipe?
Yes, the recipe uses both grated orange zest and fresh lemon juice for a bright flavor.
What is the fiber content?
Each serving contains 0.75g of fiber.
Can I use a different herb if I don't have basil?
While basil is recommended, you could substitute with fresh parsley or oregano for a different Mediterranean profile.
Is this a good meal for a weeknight?
Yes, it is tagged as an easy dinner and a weeknight meal because of its quick preparation and cooking time.
How do I prep the shallot?
The shallot should be finely minced for the salsa.
Do I need to rinse the capers?
The recipe does not specify rinsing, but you can rinse them if you wish to reduce the saltiness.
Is this recipe dairy-free?
Yes, this recipe contains no dairy products.
What temperature should the skillet be?
The skillet should be heated over medium-high heat until the oil is shimmering.
Can I bake the fish instead of pan-frying it?
While the recipe calls for pan-searing, you can bake it at 400°F until it flakes easily, though it may lack the golden crust.
Is the salsa spicy?
No, the salsa is savory and tangy rather than spicy.
How much olive oil is used in the salsa?
The ingredients list includes a teaspoon of olive oil, which is split between the salsa and the cooking pan.
Can I make the salsa ahead of time?
Yes, setting the salsa aside allows the flavors to meld, making it an excellent component to prepare first.