Mediterranean Cod Delight

Welcome to a culinary adventure that promises to take your taste buds on a delightful journey through the heart of the Mediterranean. Today, we’re featuring a dish that embodies the essence of Mediterranean cuisine – Mediterranean Cod Delight. This recipe is not just a meal; it’s an experience, blending fresh ingredients with rich flavors to create a dish that’s as nutritious as it is delicious.

The Inspiration Behind the Dish

Mediterranean cuisine is celebrated worldwide for its emphasis on health and flavor. It incorporates the best of seasonal produce, fresh herbs, and lean proteins to create meals that are vibrant, colorful, and bursting with flavor. Our Mediterranean Cod Delight is a testament to this culinary tradition, offering a harmonious blend of textures and tastes that will transport you straight to the Mediterranean coast.

What You’ll Need

Before we dive into the cooking process, let’s gather our ingredients. This recipe serves 4 and is perfect for a family dinner or a special occasion. Here’s what you’ll need:

Olive Oil: 2 tbsp (30ml) of extra virgin olive oil for that authentic Mediterranean taste.
Garlic & Onion: 2 garlic cloves and 1 onion, to build a flavorful base.
Tomatoes: 2 large (or 3 medium) ripe tomatoes, diced into small cubes for the sauce.
Herbs: Fresh flat-leaf parsley (6-7 sprigs) and thyme (4 sprigs), plus extra for garnish, adding freshness and aroma.
Seasonings: ½ tsp each of red pepper flakes, fresh ground black pepper, and salt to enhance the flavors.
Olives & Capers: 15-20 black olives and 10-15 caper berries (or 2 tbsp capers) for a briny depth.
Cod Loins: 4 pieces, drizzled with ½ lemon’s juice and seasoned with 1 tsp each of salt and ground black pepper.
Calories: Each serving has approximately 320 kcal.

The Journey Begins: Cooking Your Mediterranean Cod Delight

Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes

Create the Flavorful Foundation: Start by heating the olive oil in a large frying pan over medium heat. Add the chopped garlic and sliced onion, cooking until the onion is slightly softened and translucent, about 2-3 minutes.
Build the Sauce: Introduce the diced tomatoes, chopped parsley, thyme, red pepper flakes, black pepper, and salt into the pan. Cover and let it simmer for 10-12 minutes, allowing the tomatoes to soften and the flavors to meld beautifully.
Add Texture and Taste: Stir in the olives and capers, bringing a lovely briny contrast to the sweet and savory sauce.
Prepare the Cod: While the sauce simmers, prepare your cod loins by drizzling them with lemon juice and seasoning with salt and pepper on both sides.
Combine and Cook: Place the cod loins gently on top of the sauce in the pan, garnishing with tiny sprigs of thyme if desired. Cover and cook for about 5 minutes, or until the cod is just cooked through and flaky.

Serving Your Masterpiece

This dish is best served hot, straight from the pan. The beautifully cooked cod should flake easily, surrounded by a sauce rich with the flavors of the Mediterranean. Pair it with a side of roasted vegetables or a light salad for a complete meal.

A Journey Worth Taking

The Mediterranean Cod Delight is more than just a recipe; it’s a celebration of flavor, health, and the joy of cooking. Whether you’re a seasoned chef or a culinary novice, this dish is sure to impress and satisfy. So, gather your ingredients, and let’s embark on this flavorful journey together. Bon Appétit!

Ingredients:

2 tbsp (30ml) extra virgin olive oil
2 garlic cloves, peeled and chopped
1 onion, peeled and sliced in half rounds
2 large tomatoes (or 3 medium), ripened and diced into small cubes
6-7 sprigs of flat-leaf parsley, stemmed and chopped
4 sprigs fresh thyme, stemmed (+ extra for garnish)
½ tsp red pepper flakes
½ tsp fresh ground black pepper
½ tsp salt
15-20 black olives (preferably pitted)
10-15 caper berries (or 2 tbsp capers)
4 cod loins
½ lemon, juiced
1 tsp salt
1 tsp ground black pepper

Directions:

Heat up the olive oil in a large frying pan over medium heat. Add the garlic and onion, and cook for 2-3 minutes until the onion is slightly softened and translucent.
Add the tomatoes, parsley, thyme, red pepper flakes, pepper, and salt, and cook for 10-12 minutes (lid on), stirring occasionally until the tomato is soft.
Stir in the olives and capers.
On a clean working surface, drizzle the cod loins with lemon juice and season with salt and pepper on both sides. Nestle in the cod loin in the pan, on top of the sauce. Garnish cod loins with tiny thyme sprigs (optional). Close the lid and cook for about 5 minutes, until the cod is just cooked through.
Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes
Kcal: 320 kcal | Servings: 4

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