Pan-Seared Cod with Mediterranean Vegetables
Tender, flaky cod served with colourful Mediterranean vegetables, cherry tomatoes and fragrant herbs. This light yet satisfying seafood dish is easy to prepare and brings fresh, vibrant flavours to your table.
20 mineasy2 servings
Ingredients
- 2 cod fillets (approximately 150–180 g each)
- 1 small courgette, sliced
- 1 red bell pepper, sliced
- 150 g cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 2 garlic cloves, minced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- ½ teaspoon sweet paprika
- 1 tablespoon fresh lemon juice
- Salt and freshly ground black pepper, to taste
- Fresh parsley and lemon wedges, for serving
Preparation steps
- If using frozen cod, thaw completely and pat the fillets dry with kitchen paper.
- Season the cod with salt, black pepper and paprika.
- Heat 1 tablespoon of olive oil in a large frying pan over medium heat. Add the courgette, bell pepper and red onion.
- Cook the vegetables for 5–7 minutes, stirring occasionally, until they begin to soften.
- Add the garlic, cherry tomatoes and oregano. Cook for another 2–3 minutes, then transfer the vegetables to a plate and keep warm.
- Add the remaining olive oil to the pan. Place the cod fillets in the pan and cook for approximately 3–4 minutes on each side, depending on thickness, until the fish is opaque, flakes easily and reaches an internal temperature of 63°C.
- Return the vegetables to the pan briefly to warm through. Drizzle with lemon juice and serve the cod with the vegetables, fresh parsley and lemon wedges.
Serving Suggestion
Serve with couscous, brown rice or crusty bread. For an extra Mediterranean touch, add a few olives or a sprinkle of fresh basil just before serving.
