Cod with Tomato-Olive Sauce

Delicate, flaky cod pairs beautifully with a bold, Mediterranean-inspired tomato-olive sauce in this light yet flavorful dish. Ideal for a quick lunch or a refined dinner, this recipe balances lean protein with vibrant ingredients like cherry tomatoes, garlic, and briny olives—all served over a bed of peppery arugula for a refreshing finish.

Why You’ll Love This Recipe

• A lean, protein-rich meal perfect for heart-healthy eating.
• The tomato-olive sauce adds moisture and deep Mediterranean flavor to the cod.
• Ready in under 30 minutes—perfect for busy weeknights.
• Elegant enough for entertaining, simple enough for everyday cooking.

Cod with Tomato-Olive Sauce Ingredients

Here’s what you’ll need to bring this dish together:

• 120 g cod fillet
• 8 cherry tomatoes
• 1/4 cup dry white wine
• 3 garlic cloves, finely chopped
• 3 tbsp olives (green or black)
• 2 tbsp olive oil
• 1/5 tbsp ground pepper
• 1/5 tbsp salt
• Fresh arugula (for serving)

How to Make Cod with Tomato-Olive Sauce

1. Heat 1 tablespoon of olive oil in a large skillet over medium heat.
2. Season the cod with salt and pepper, then sauté for 4–6 minutes, or until golden brown and just cooked through.
3. Transfer the fish to a plate and cover with foil to keep warm.
4. In the same skillet, add the remaining 1 tablespoon of olive oil, cherry tomatoes, white wine, and chopped garlic.
5. Simmer over medium heat, stirring occasionally, until the liquid reduces slightly—about 4–5 minutes.
6. Stir in the olives and cook for 1 additional minute.
7. Arrange a bed of arugula on each plate. Place the cooked cod on top, then spoon the tomato-olive sauce over the fish. Serve immediately.

Recipe Tips and Tricks

• Gently press the cod with a spatula while cooking to get a nice sear.
• Use ripe cherry tomatoes for maximum sweetness and flavor.
• Deglaze the pan well with white wine to lift up all the flavor from the sautéed cod.

Substitutions and Variations

• Swap cod for halibut, haddock, or tilapia based on availability.
• Use capers in place of olives for a tangier flavor twist.
• Add chopped spinach or kale to the sauce for extra greens.

What to Eat With This Recipe

Pair this dish with a side of roasted potatoes or a slice of crusty whole-grain bread to soak up the sauce. A simple citrus salad or steamed green beans also complements the Mediterranean flavors beautifully.

Storage and Reheating

• Store leftovers in an airtight container in the fridge for up to 2 days.
• Reheat gently in a skillet over low heat to preserve the texture of the fish.

Nutritional Facts (per serving)

• Calories: 247
• Fat: 11 g
• Saturated Fat: 2 g
• Protein: 29 g
• Carbohydrates: 4 g
• Cholesterol: 71 mg
• Sodium: 381 mg
• Fiber: 1 g

Cod with Tomato-Olive Sauce

Delicate, flaky cod pairs beautifully with a bold, Mediterranean-inspired tomato-olive sauce in this light yet flavorful dish.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 20 minutes mins

Course Main Course

Servings 4

Calories 247 kcal

Ingredients

  

• 120 g cod
• 8 cherry tomatoes
• 1/4 cup dry white wine
• 3 garlic cloves finely chopped
• 3 tbsp olives
• 2 tbsp olive oil
• 1/5 tbsp ground pepper
• 1/5 tbsp salt
• Arugula for serving

Instructions

 

Fish

• Heat 1 tablespoon of olive oil in a large skillet over medium heat.
• Season the cod with salt and pepper, then sauté for 4–6 minutes, or until golden brown and just cooked through.
• Transfer the fish to a plate and cover with foil to keep warm.

Sauce

• In the same skillet, add the remaining 1 tablespoon of olive oil, cherry tomatoes, white wine, and chopped garlic.
• Simmer over medium heat, stirring occasionally, until the liquid reduces slightly—about 4–5 minutes.
• Stir in the olives and cook for 1 additional minute.
• Serve
• Arrange a bed of arugula on each plate. Place the cooked cod on top, then spoon the tomato-olive sauce over the fish. Serve immediately.

Notes

Nutritional value (per serving)

• Calories: 247
• Fat: 11 g
• Saturated fat: 2 g
• Proteins: 29 g
• Carbohydrates: 4 g
• Cholesterol: 71 mg
• Sodium: 381 mg
• Fiber: 1 g

Keyword cod, fish