One Pan Mediterranean Cod for Effortless Healthy Dinners

A flavorful One Pan Mediterranean Cod recipe that makes healthy dinners effortless and enjoyable.

Print Recipe Pin Recipe

Prep Time 10

Cook Time 25

Total Time 35

Servings: 4 servings

Course: Dinner

Cuisine: Mediterranean

Calories: 350

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Cod

4 fillets Cod Fillet can be swapped with chicken thighs or omitted for a plant-based version.

For the Sauce

1 can Diced Tomatoes both canned and fresh tomatoes are suitable.
3 cloves Garlic minced.
1 medium Yellow Onion sauté until translucent.
2 tablespoons Extra-Virgin Olive Oil key for sautéing.

For the Vegetables

1 head Cauliflower cut into florets.
to taste Sea Salt for seasoning.
to taste Black Pepper for seasoning.

For the Topping

1/2 cup Castelvetrano Olives or substitute with Kalamata olives.
1/4 cup Almonds or swap with pine nuts.
1/4 cup Fresh Parsley chopped.
1 whole Lemon cut into wedges.

Equipment

large oven-safe skillet

Method

Step-by-Step Instructions

Sauté the diced onion in olive oil over medium heat for about 5 minutes until translucent.
Add minced garlic, cauliflower, sea salt, and black pepper; sauté for 10-15 minutes until slightly softened.
Mix in diced tomatoes, then nestle cod fillets into the mixture, seasoning them with salt and pepper.
Cook together for about 10-15 minutes until the cod is flaky and opaque.
Broil under the oven's broiler for 5-10 minutes to crisp the cod and cauliflower.
Sprinkle olives and almonds over the dish; serve with fresh parsley and lemon wedges.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 20gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 5gSugar: 4gVitamin A: 200IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

Adjust cooking times if using chicken; feel free to swap in seasonal vegetables to keep it fresh.

Tried this recipe?

Let us know how it was!