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

Scale

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.

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.