Mediterranean cod with cherry tomatoes, olives and capers
A speedy, one-pan fish supper ready in 25 minutes — juicy cod in a lively tomato, olive and caper sauce.
This is the kind of fish supper you can make on a weeknight and still feel smug about. Quick, bright and pantry-friendly — the tomatoes, olives and capers give cod a salty-sweet lift that feels properly Mediterranean.
It’s a one-pan dish (no faffing about) and works with most white fish fillets. Serve with new potatoes, buttery mashed potato or a simple green salad for a proper supper.
Ingredients
- 600 g cod fillets
- 400 g cherry tomatoes — halved if large
- 100 g pitted black olives — halved if large
- 30 ml capers — drained
- 1 brown onion — finely sliced
- 3 garlic cloves — finely sliced or crushed
- 30 ml olive oil
- 1 lemon — zest and juice
- 15 g fresh parsley — roughly chopped
- 5 ml dried chilli flakes — optional — add to taste
- salt — to taste
- black pepper — freshly ground, to taste
Equipment
- lid for frying pan
Instructions
Pat the cod fillets dry with kitchen paper and season both sides lightly with salt and black pepper. Leave on the side while you prepare the sauce.
Heat the olive oil in a large frying pan over a medium heat for 1 minute until shimmering (but not smoking).
Add the finely sliced brown onion and a pinch of salt and sweat for 4 minutes, stirring occasionally, until softened and translucent.
Stir in the garlic cloves and dried chilli flakes and cook for 30 seconds until fragrant.
Tip in the cherry tomatoes and cook for 3 minutes, pressing a few with the back of a spoon so they burst and release their juices.
Stir through the pitted black olives, capers, lemon zest and the juice of half the lemon, then simmer for 1½ minutes so the flavours marry.
Nestle the seasoned cod fillets skin-side down into the sauce, reduce the heat to low, cover with a lid and cook for 5 minutes until the fish is just opaque through the thickest part. Cooking time will vary by thickness; check after 4 minutes.
Scatter over the chopped fresh parsley and a final squeeze of the remaining lemon. Serve straight from the pan.
Tips
- If your cod fillets are thick (over 2.5 cm), rest them at room temperature for 10 minutes before cooking so they heat through more evenly.
- Patting fish dry is essential — wet fillets steam instead of browning. Use kitchen paper and be gentle.
- Make the tomato-olive base up to 1 day ahead and refrigerate; reheat gently, then add the cod to finish for an even faster meal.
- If you prefer a saucier result, add 50 ml water or fish stock after the tomatoes burst and simmer for 1–2 minutes before adding the fish.
- Taste before adding extra salt — olives and capers contribute plenty of saltiness.
Substitutions
cod fillets → haddock or pollack, same quantity
Stays closepitted black olives → green olives, same quantity
Noticeably differentcapers → a squeeze of extra lemon and a pinch of finely chopped gherkins, same flavour balance
Noticeably differentolive oil → light olive oil or rapeseed oil, same quantity
Stays close
Nutrition
Per serving · estimated
- 260
- Calories
- 28 g
- Protein
- 6 g
- Carbs
- 9 g
- Fat
- 2 g
- Fibre
- 4 g
- Sugar
- 700 mg
- Sodium
FAQ
Can I use frozen cod?
Yes — fully thaw overnight in the fridge and pat dry before cooking. Avoid cooking from frozen; the extra moisture makes the sauce watery and the cooking time uneven.
How can I tell when the fish is cooked?
Insert a fork into the thickest part and twist gently — cooked fish flakes and is opaque. For reliable results, check after 4 minutes and add time only if needed.
Can I make this gluten-free/low-carb?
As written it’s gluten-free and low-carb. Watch any sides you serve; serve with cauliflower mash or steamed veg to keep it low-carb.
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