Welcome to another delightful Mediterranean-inspired dish! Today, we’ll explore how to make a comforting and flavorful Cod Provençal. This easy-to-make meal is perfect for seafood lovers and a great way to bring French coastal flavors to your kitchen. With the rich blend of tomatoes, capers, and olives, this dish is bursting with savory goodness.
Introduction to Cod Provençal
Cod Provençal is a classic Mediterranean dish that hails from the Provence region in France, known for its vibrant ingredients like tomatoes, olives, and capers. The dish is light, healthy, and loaded with flavors, making it a favorite for those who enjoy seafood. This recipe is perfect for a quick weeknight dinner, taking only about 30 minutes to prepare from start to finish. The combination of fresh herbs, garlic, and tender cod loins creates a meal that’s not only delicious but also heart-healthy.
If you’re a fan of Provençal cuisine, this Cod Provençal with Tomatoes, Capers, and Olives is a must-try! Pair it with a side of crusty bread or roasted vegetables for a complete Mediterranean experience.
Ingredients for Cod Provençal
Here’s a list of ingredients you’ll need to prepare this Cod Provençal recipe:
- 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
Optional substitutions:
- For a dairy-free option: This recipe is naturally dairy-free.
- For a gluten-free meal: Ensure the ingredients used, such as olives and capers, do not contain hidden gluten.
How to Make Cod Provençal – Step by Step
Step 1 – Sautéing Aromatics
Heat up 2 tbsp of olive oil in a large frying pan over medium heat. Add the chopped garlic and sliced onion. Cook for 2-3 minutes until the onion softens and turns translucent.
Step 2 – Simmering the Tomato Sauce
Next, add the diced tomatoes, parsley, thyme, red pepper flakes, salt, and black pepper. Cover the pan and let the ingredients cook for 10-12 minutes, stirring occasionally until the tomatoes have softened and created a fragrant sauce.
Step 3 – Adding Olives and Capers
Once the sauce is ready, stir in the black olives and capers. This adds a savory, briny flavor that complements the sweetness of the tomatoes.
Step 4 – Cooking the Cod
On a clean surface, drizzle the cod loins with fresh lemon juice and season with 1 tsp salt and 1 tsp black pepper. Gently place the seasoned cod loins on top of the tomato mixture in the pan. Garnish with a few extra thyme sprigs for added flavor. Cover the pan and cook the cod for about 5 minutes, or until it is just cooked through and flaky.
Helpful Tips for Cod Provençal
- Use fresh tomatoes: Fresh, ripe tomatoes work best to create a rich, flavorful sauce. If tomatoes are out of season, you can substitute with high-quality canned tomatoes.
- Capers and Olives: If you prefer a stronger briny taste, increase the number of capers or olives in the dish. Conversely, for a milder flavor, you can reduce the quantity slightly.
- Cooking time for cod: Be cautious not to overcook the cod. It only needs about 5 minutes to cook through, depending on the thickness of the loins. You’ll know it’s ready when it flakes easily with a fork.
Cooking Tips for the Best Cod Provençal
To make your Cod Provençal even more delicious, consider the following tips:
- Use a high-quality extra virgin olive oil for the best flavor. Since olive oil is a key component of this recipe, it’s worth investing in a good one.
- Season as you go: Don’t wait until the end to season your dish. Add salt and pepper at various stages to ensure the flavors build gradually.
- Rest the cod: After cooking, let the cod sit for a minute or two before serving. This allows the flavors to meld and ensures the fish stays juicy.
Serving Suggestions for Cod Provençal
Cod Provençal pairs beautifully with several side dishes. Here are some ideas to complete your meal:
- Crusty bread: Perfect for soaking up the delicious tomato and olive sauce.
- Roasted vegetables: Try pairing this dish with roasted zucchini, eggplant, or asparagus for a full Mediterranean spread.
- White wine: A chilled glass of Sauvignon Blanc or Pinot Grigio complements the bright, tangy flavors of the dish.
Nutritional Information
This Cod Provençal dish is as healthy as it is delicious. Packed with lean protein from the cod and healthy fats from olive oil, this meal is a heart-healthy choice.
Nutritional info for Cod Provençal (per serving):
- Calories: 320
- Protein: 35g
- Carbohydrates: 8g
- Fats: 17g
- Fiber: 3g
- Vitamins: Vitamin C, Vitamin A, and Omega-3 fatty acids
Storage and Leftovers for Cod Provençal
This dish stores well for up to 2 days in the refrigerator. Follow these steps for proper storage and reheating:
- To store: Place the leftover cod and sauce in an airtight container and refrigerate.
- To reheat: Gently warm the dish in a frying pan over low heat, or microwave for 2-3 minutes. Be careful not to overheat the cod, as it may become dry.
Frequently Asked Questions (FAQs) for Cod Provençal
1. Can I use frozen cod loins? Yes, you can! Just make sure to thaw them completely before cooking for even results.
2. Can I make this dish ahead of time? Yes, the tomato sauce can be made ahead of time and stored in the fridge for up to 2 days. Add the cod right before serving.
3. What’s a good substitute for cod? If you don’t have cod, you can substitute with other white fish like halibut or tilapia.
4. Can I make this dish spicy? Absolutely! Just increase the amount of red pepper flakes to suit your spice level.
Related Recipes for Cod Lovers
If you enjoyed this Cod Provençal recipe, you might also love these other seafood recipes from Optimal Recipes:
Conclusion
We hope you enjoyed learning how to make Cod Provençal with Tomatoes, Capers, and Olives! This Mediterranean dish is a celebration of fresh, wholesome ingredients that are easy to find and a delight to eat. Whether you’re preparing it for a casual family dinner or a special occasion, it’s sure to impress.
We’d love to hear your feedback! Have you tried this recipe or added your own twist? Let us know in the comments below.
Enjoy your Cod Provençal, and don’t forget to share this recipe with your friends and family!
Print
Cod Provençal Recipe with Tomatoes, Capers, and Olives
Description
Welcome to another delightful Mediterranean-inspired dish! Today, we’ll explore how to make a comforting and flavorful Cod Provençal. This easy-to-make meal is perfect for seafood lovers and a great way to bring French coastal flavors to your kitchen. With the rich blend of tomatoes, capers, and olives, this dish is bursting with savory goodness.
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
Optional substitutions:
- For a dairy-free option: This recipe is naturally dairy-free.
- For a gluten-free meal: Ensure the ingredients used, such as olives and capers, do not contain hidden gluten.
Instructions
Step 1 – Sautéing Aromatics
Heat up 2 tbsp of olive oil in a large frying pan over medium heat. Add the chopped garlic and sliced onion. Cook for 2-3 minutes until the onion softens and turns translucent.
Step 2 – Simmering the Tomato Sauce
Next, add the diced tomatoes, parsley, thyme, red pepper flakes, salt, and black pepper. Cover the pan and let the ingredients cook for 10-12 minutes, stirring occasionally until the tomatoes have softened and created a fragrant sauce.
Step 3 – Adding Olives and Capers
Once the sauce is ready, stir in the black olives and capers. This adds a savory, briny flavor that complements the sweetness of the tomatoes.
Step 4 – Cooking the Cod
On a clean surface, drizzle the cod loins with fresh lemon juice and season with 1 tsp salt and 1 tsp black pepper. Gently place the seasoned cod loins on top of the tomato mixture in the pan. Garnish with a few extra thyme sprigs for added flavor. Cover the pan and cook the cod for about 5 minutes, or until it is just cooked through and flaky.
Equipment
2Pcs Heart Shape Cake Pans, Aluminum Heart Cake Mold, Reusable 10 inch
Buy Now →
Kids Chill Leak-Proof Lunch Box – Included Reusable Ice Pack Keeps Food Cold
Buy Now →Notes
- Use fresh tomatoes: Fresh, ripe tomatoes work best to create a rich, flavorful sauce. If tomatoes are out of season, you can substitute with high-quality canned tomatoes.
- Capers and Olives: If you prefer a stronger briny taste, increase the number of capers or olives in the dish. Conversely, for a milder flavor, you can reduce the quantity slightly.
- Cooking time for cod: Be cautious not to overcook the cod. It only needs about 5 minutes to cook through, depending on the thickness of the loins. You’ll know it’s ready when it flakes easily with a fork.
