Mediterranean Fish

There are two types of one-pot dinners. The first is a recipe made in one pot or pan with active cooking throughout. You’re standing at the stove sautéing, searing, and mixing. It’s convenient because you aren’t dirtying multiple pans to pull it off, but the effort is still there. And then there are one-pot dishes like this, which require next to no effort. A bit of prep, some assembly, and then you wait, and the results are absolutely delicious. Best part? It’s done in under 30 minutes.

Love the concept and need more? Coconut Steamed Fish, Miso Cod, Steamed Salmon with Lemon and Capers, One Pot Tomato Poached Cod, & One Pot Fish Puttanesca are the other one pot fish dishes in this series.

What You’ll Need For Mediterranean Fish

• Cod -Cod is the preferred fish for this recipe, however any mild in flavor, firm white fish will work. Haddock, and Pollock are good substitutes, just keep in mind you are looking for thick cuts, approx. 1 inch. Do not sub out for flounder or tilapia.
• Canned Crushed Tomatoes – The can you open matters. Coming from someone who has tried dozens of canned crushed tomatoes, there is a huge difference in flavor between a good can and a bad can. San Marzano is my go to for sauce recipes, and the Delallo San Marzano Style Crushed Tomatoes are some of my favorite. Delallo’s tomatoes are packed fresh within 48 hours of harvesting so they are sweet and vibrant, with a fantastic texture which pairs perfectly with the briny olives, and herbs that are added in the dish.
• Olives – This recipe calls for 2 different types of olives.
  • Castelvetrano – These are some of my favorite olives to cook with. They are buttery in flavor with a great meaty texture. They hold up well to slow simmering braised dishes, making them a fantastic choice for this Mediterranean fish. I used these Delallo Pitted Castelvetrano Olives.
  • Calamata – Or sometimes known as Kalamata or simple Greek olives. These iconic dark purple olives add a great briny, bold, and tart flavor to the sauce. The Delallo Jumbo Seasoned Pitted Calamata Olives, are also seasoned with herbs and spices adding in an additional layer of flavor, which is what this sauce needs since it is only cooking for 25 minutes.

INGREDIENTS CONTINUED…

• Broth – A good flavorful chicken broth is recommended, however you can sub out for vegetable.
• Olive Oil – Good EVOO. I have a few oils that reside next to the stove. A regular olive oil, an avocado oil for higher temp cooks, and Delallo Castelvetrano Extra Virgin Olive Oil. Made from Castelvetrano olives, that’s right, the same ones you add to the dish, this extra virgin olive oil is fruity, grassy and pleasantly bitter with a bright peppery finish. The EVOO you add to this dish will impart a ton of flavor, and this everyday olive oil does just that.
• Parsley – Fresh only!
• Onions – White or yellow both work.
• Garlic – Fresh only!
• Oregano – I would love to say use fresh oregano, but it is one of the harder herbs to come by. Dried is absolutely fine.

Tools Needed

• Heavy Bottom Braiser or Wide Pan – This is a large dish, enough to feed a family, and so thus you need a large pan. I use a Le Creuset braiser, but any wide bottom pan with about 1-2 inch depth will work for this dish (ie. a Sunday pan, a large sauté pan ect..)
• Parchment Paper – Beyond simplifying the cleanup process, parchment paper serves as a protective barrier between the heat source, the pan, and the fish. Despite cod being a meaty fish, it’s delicate nature makes it susceptible to sticking and falling apart during simmering without the use of parchment paper. Remember though use parchment NOT wax paper. There is a difference.

How to Make Mediterranean Fish

1. Cut + Season the Fish – If the cod isn’t already pre-butchered, cut the cod in 6-7oz fillets (slightly larger than a deck of cards). Place the fish, sliced onions, and garlic in a large bowl with a generous drizzle of olive oil and a heavy pinch of salt. Toss to coat and place on the side as you assemble the pan.

2. Assemble the Pan – Line the braiser or pan of choice with 2 layers of parchment paper. Pour in the crushed tomatoes followed by the chicken stock. Layer in the onions, garlic, and fish. Top the pan with olives, minced parsley, minced or dried oregano, and a heavy pinch of salt (approx. 1/2 tsp).

3. Simmer until Flakey – Place the pan on the stove, lid on, over medium-low heat and simmer for approximately 17-22 minutes (depending on the thickness of the fish). The cod should be completely opaque and flakey when done. Add more cooking time if needed. Lastly, while this dish is delicious all on its own, it tastes even better with a carb to soak up all the sauce. Serve over rice, or with crusty bread.

Recipe Video

How to Serve Mediterranean Fish

You have this pot of lovely, perfectly seasoned, cooked cod, bursting with flavor. Now what? If you’re looking to keep dinner light, this dish is all you need. However if you are looking to make this dish more substantial pair it with a crusty baguette or a fluffy rice or grain. My go-to Vermicelli Rice is perfect for this, or feel free to ladle it over pearled couscous or farro.

If you still want to keep it light try pairing this delightful fish dish with one of my lighter salads, such as my Parmesan Crunchy Kale Salad of Beets & Greens.

Frequently Asked Questions

Storing/Reheating

You might know this already, but I am not a huge fan of seafood leftovers, especially fishy ones. Store leftovers in the fridge for 1-2 days MAX. Heat up by placing the fish with sauce in a lidded pan over low heat. If there isn’t enough sauce left to bring to a simmer place in an oven safe pan and reheat at 350°F until warmed throughout.