Best Mediterranean Cod Recipes

MEDITERRANEAN COD PACKETS

Steps:

• Toss the potatoes, onion and garlic with 1 tablespoon olive oil, the red pepper flakes and 1/4 teaspoon salt in a bowl. Put the cod on a plate; drizzle with the lemon juice and season with salt, pepper and the thyme.
• Preheat the oven to 425 degrees F. Tear off four 16-inch sheets of parchment paper. Make the packets (see photo gallery): Arrange about one-quarter of the potato mixture on one sheet of parchment; top with a cod fillet and about one-quarter each of the olives and tomatoes (along with some liquid from the can). Drizzle with 1/2 tablespoon olive oil. Seal as directed. Repeat to make 3 more packets; divide between 2 baking sheets.
• Transfer to the oven and bake until the parchment puffs and the liquid is bubbling, about 25 minutes. Let rest 5 minutes before opening.
• Meanwhile, mix the butter, chives, lemon zest and a pinch of salt in a small bowl. Carefully open the packets; top with the chive butter.

COD WITH MEDITERRANEAN SALSA

Steps:

• Mix all salsa ingredients together and adjust salt and pepper to taste.
• Pat fish dry and season with salt and lemon pepper.
• Spray a non-stick skillet with cooking spray and heat over medium high heat.
• Add olive oil to pan and heat until hot.
• Cook fillets 4 minutes on each side or until done. Do not overcook.
• Serve with salsa spooned over top.

MEDITERRANEAN COD WITH TOSSED PENNE PASTA

Steps:

• Place the frozen fish fillets in a shallow baking dish and cover loosely with foil. Place in preheated 425 degree oven and bake for 18 to 25 minutes or until fish flakes easily with fork.
• Bring 2 quarts of water to a boil over medium-high heat, add salt to taste and stir in the penne; cook until al dente, approximately 10 to 12 minutes. Drain the pasta well, reserving 2 to 3 tablespoons cooking liquid.
• While fish and pasta cook, mix together the tomatoes, olives, sun-dried tomatoes, basil, oregano, garlic, vinegar and olive oil; add the drained pasta to tomato mixture and toss to combine adding reserved cooking liquid if extra moisture is desired.
• Divide the pasta and place on 6 plates, top each with a cooked cod fillet and sprinkle with feta cheese and freshly ground pepper.

COD WITH MEDITERRANEAN SALSA

Steps:

• In a bowl stir together olives, tomato, shallot, basil julienne,capers, zest, lemon juice, and 1 tablespoon oil to make salsa and season with freshly ground black pepper and salt.
• Season cod with salt. In a non-stick skillet heat remaining tablespoon oil over moderately high heat until hot but not smoking and cook cod about 4 minutes on each side, or until golden and cooked through.
• Spoon salsa over cod and garnish with basil sprigs.

MEDITERRANEAN COD

Steps:

• Rinse fish, pat dry with paper towels. Season fish with salt and pepper to taste.
• In a large skillet heat 4 tsp of the oil over medium high heat. Add fish and onion. Cook 1 minute, turning once.
• Top fish with tomatoes, olives and thyme. Reduce heat. Cover and cook 2 minutes.
• Drizzle with remaining 4tsp oil, sprinkle with basil. Cover and cook 2-3 minutes more or until fish flakes easily with a fork.

MEDITERRANEAN SKILLET COD (SOUTH BEACH DIET PHASE 1)

Steps:

• In a large skillet, heat oil over medium heat. Add zucchini, onion, garlic, and a pinch of salt and pepper. Cook, stirring occasionally, 10 minutes.
• Stir in tomatoes and peppers and simmer over medium heat 10 minutes longer.
• Nestle fish fillets into the sauce, spooning some of the mixture on top of the fillets. Cover the pan and continue to simmer until fish is opaque and cooked through, about 10 minutes. Sprinkle with parsley and serve warm.

PAN FRIED COD WITH MEDITERRANEAN FLAVORS

Steps:

• Rub the Cod with Olive Oil, salt and pepper.
• Place skin side down in hot saute pan.
• Cook 3 minutes on skin side.
• Turn and cook 2 minutes longer.
• Place on plate in warm oven to rest few minutes.
• While the Cod is resting, pour olive oil in pan.
• Add rest of ingredirnts and gently warm, do not sizzle or fry ingredients, just warm through to blend flavors.
• Serve over the Cod.

MEDITERRANEAN-STYLE COD FISH FILLET

Steps:

• Wash the codfish fillet and pat dry with kitchen towels.
• Toss the fillet with the thyme leaves, salt and pepper.
• Sprinkle the flour over the fillet.
• Heat the olive oil in a pan and very quickly pan-fry the fillet.
• Dish out.
• Remove half of the cooking oil and add the chopped garlic, capers, basil and cherry tomatoes.
• Add the fish stock all at once (this will produce a stream of light smoke and this method is called deglazing) and allow to simmer to half the quantity.
• Add the tomato puree and mix well before adding the black olives.
• Sprinkle in the chopped parsley.
• Arrange the fish fillet on a platter and spoon the sauce over it.
• Serve with sauteed potatoes and seasonal vegetables.

MEDITERRANEAN BAKED COD RECIPE WITH LEMON AND GARLIC

Steps:

• Preheat oven to 400 degrees F. Mix lemon juice, olive oil, and melted butter in a shallow bowl. Set aside In another shallow bowl, mix all-purpose flour, spices, salt and pepper. Set next to the lemon juice mixture. Pat fish fillet dry. Dip fish in the lemon juice mixture then dip in the flour mixture. Shake off excess flour. Reserve the lemon juice mixture for later. Heat 2 tbsp olive oil in a cast iron skillet over medium-high heat (watch the oil to be sure it is shimmering but not smoking). Add fish and sear on each side to give it some color, but do not fully cook (about a couple minutes on each side) Remove from heat. To the remaining lemon juice mixture, add the minced garlic and mix. Drizzle all over the fish fillets. Bake in the heated oven for until it begins to flake easily with a fork (10 minutes should do it, but begin checking earlier). Remove from heat and sprinkle chopped parsley.

MEDITERRANEAN COD

Steps:

• Cut parchment or heavy-duty foil into four 18x12-in. pieces; place 1 cup cabbage on each. Top with onion, garlic, cod, olives, cheese, salt and pepper; drizzle with oil., Fold parchment over fish. Bring edges of paper together on all sides and crimp to seal, forming a packet. Repeat with remaining packets. Place on baking sheets., Bake at 450° for 12-15 minutes or until fish flakes easily with a fork. Open packets carefully to allow steam to escape.

RICH AND SAUCY MEDITERRANEAN COD

Steps:

• Precise amounts of vegetables not given as you just need to use more of the ones you prefer! Be generous with the tomatoes though. Can also add olives, broccoli or, really, any other of your favourite vegetables (I even used Brussels sprouts today). Start by seasoning the cod with salt and pepper, brush over some olive oil and some lemon zest Leave to infuse.
• Par boil potatoes until soft to the touch (no need to peel). Heat oven to 190 / (170C fan). When cool enough to hande, cut into 0.5-1cm thick slices. Add to a bowl along with the rest of the ingredients (except the fish and wine). Mix thoroughly, then when all vegetables are coated, tip into a shallow glass baking dish. Gently drizzle in the wine without distrubing the vegetables (don't want to wash off the oil, herbs and spices!).
• Bake in the preheated oven until the juices are bubbling and the tomatoes are beginning to soften (about 15 minutes). Then gently rest the cod pieces on top of the almost-cooked vegetables and return to the oven. After five minutes, you can lay a little butter on top of the fish to give a bit of extra flavour (but this is optional). Return to the oven for a further 5-10 minutes - try not to over-cook the cod.
• Remove the dish from the oven. There should now be a delicious puddle of richly flavoured juice at the bottom. Transfer the vegetables from the dish into serving bowls, then carefully transfer the cod pieces (try not to break them - use a fish slice, as they should be quite fragile) and place on top of the vegetables. Ladle the lovely juice over the cod and allow it to dribble into the vegetables.
• Serve with warmed crusty bread to mop up the juice!

MEDITERRANEAN BAKED COD WITH LEMON AND GARLIC

Steps:

• Preheat oven to 400.
• Mix lemon juice, oil and butter in a shallow bowl and set aside.
• In another shallow bowl, mix flour, spices, salt and pepper and set aside.
• Pat fish dry. Dip in lemon juice mixture then flour mixture; shake off excess. Reserve the lemon mixture for later.
• Heat 2 Tbl olive oil in oven proof skillet until shimmering but not smoking. Add fish and sear on each side to give it some color. Remove from heat.
• Add minced garlic to remaining lemon juice mixture and drizzle over fish.
• Bake until it begins to flake easily with a fork, about 10 minutes. Remove from heat and sprinkle with chopped parsley and serve immediately.

MEDITERRANEAN STYLE COD FISH FOR TWO

Steps:

• gather your ingredients. preheat oven to 425° chop your olives and slice your tomato. cut lemon in half .
• pat cod filet's dry squeeze half lemon juice over them add your dry spices drizzle cooking oil/ evo onto baking pan place filet's on pan
• added your olives on top of filet's and add sliced tomato sprinkle panko bread crumbs
• bake at 425° for 12 to 15 minutes until fish reaches 145° check with food thermometer!

COD & MEDITERRANEAN TOMATO SAUCE

Steps:

• Roughly chop the onion, carrot, celery and garlic.
• Pour half of the olive oil into a pan, heat and then add the chopped vegetables. Sweat the vegetables without colouring them until softened.
• Add the chopped tomatoes, basil leaves, passata, sugar and chilli flakes and pepper. Give good stir and then allow to simmer and reduce for at least 30 minutes. If a smoother sauce is required, this is the time to use a hand held blender (or similar) to get rid of any lumps.
• Mix the flour and seasoning in a shallow bowl and then dredge cod loins in the flour and set aside ready to fry.
• Heat the remaining oil in a frying pan and then gently place the floured cod loins into the pan and cook, turn the cod carefully and continue to fry until the cod has cooked through. Do not be tempted to cook the fish for too long or else it will dry out.
• Serve the cod with the sauce. A good accompaniment to this is gnocchi. Also, can add a handful of black olives to the tomato sauce to give it some extra zing.

MEDITERRANEAN COD SHEET PAN DINNER

Steps:

• 1. Preheat the oven to 450*F
• 2. Spray a medium-size baking sheet with nonstick cooking spray
• 3. Place the fish on the pan followed by the tomatoes, olives, onion, and lemon halves.
• 4. In a small dish, whisk together the oil, oregano, salt, pepper.
• 5. Liberally brush the fish and vegetables with the oil mixture.
• 6. Sprinkle the capers all over the pan.
• 7. Bake for 15 minutes, turn the oven up to broil, move the pan to the top rack and cook for approximately two minutes longer or until the fish and vegetables are lightly browned.