December 10, 2023

Mediterranean Fish

Delicate flakey cod simmered in a tomato sauce bursting with mediterranean flavors – say hello to your new favorite one pot dinner.

Bursting with bright and bold flavor, this Mediterranean fish is seasoned with herbs and gently simmered in a vibrant olive, onion, and garlic tomato sauce. Saucy, briny, and oh so delicious this tender and flakey cod dish uses simple ingredients to make a spectacular dinner. Done in under 30 minutes, this minimal effort recipe is one to save in the books.

*This post is sponsored by Delallo, who is my go-to for Italian pantry staples like the ones in this recipe. As always, all thoughts and opinions are my own. Thank you for your support!

braiser with mediterranean fish - thick chunks of cod in a herb simmered red sauce with olives and tomatoes.

WHY YOU WILL LOVE THIS RECIPE

I don’t typically include this section, because it is usually so straight forward it doesn’t need an explanation. This dish, and the other dishes in this series, goes beyond the simple answer of “because it tastes good”. Not only does it boast fantastic flavor, but it is essentially a one pot wonder (minus the bowl). In under 30 minutes you have a fully developed, flavorful dish with minimal work and even better, minimal clean up. Not only that, but this dish leans on so many pantry staples to give it flavor – ones that you probably already have on hand. So why will you love this recipe? It is easy, quick, and delicious – a perfect weeknight dinner, but also one that will wow guests when entertaining.

up close braiser with uncooked mediterranean fish - thick chunks of cod in a herb simmered red sauce with olives and tomatoes.

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 – TThese 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.
Delallo products and ingredients for the dish

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, and 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 – I get asked a lot in these simmering fish series posts, “why use 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

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.

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).

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.

braiser with mediterranean fish - thick chunks of cod in a herb simmered red sauce with olives and tomatoes.

STORING/REHEATING

You 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-degrees until warmed throughout.

Looking for more one pot fish dishes? Check out the below!

Coconut Steamed Fish
Miso Cod
Steamed Salmon with Lemon and Capers

December 10, 2023

Mediterranean Fish

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Bursting with bright and bold flavor, this mediterranean fish is seasoned with herbs and gently simmered in a vibrant olive, onion, and garlic tomato sauce.
Course Dinner, Main Dish
Cuisine Mediterranean
Keyword 30 minute meal, Fish, Seafood
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 32 minutes
Servings 6 people

Ingredients

  • 2 1/2 lbs cod, or another firm white fish cut in 6-7 oz pieces
  • white or yellow onion cut in half then sliced
  • 8 garlic cloves sliced
  • 2 tbsp olive oil extra virgin
  • 28 oz crushed tomatoes
  • 1/2 cup chicken broth
  • 10-12 oz small vine cherry tomatoes sub out for a pint of grape tomatoes
  • 3 oz kalamata olives
  • 5 oz castelvetrano olives
  • 3 tbsp fresh parsley minced
  • 1 tbsp fresh oregano or 1 tsp dried oregano

Instructions

  • If the cod isn't already pre butchered, cut the cod in 6-7 oz fillets
  • Place the cut fish, sliced garlic, and sliced onions in a large bowl. Coat with 2 tbsp of olive oil, and a heavy pinch of salt, approx. 1/2 tsp. Toss to coat, and place on the side.
  • Line the pot or pan with 2 layers of parchment. Add in the crushed tomatoes and chicken broth.
  • Layer in the onions, garlic, and fish in the pan, making sure you are putting a good amount of the onions under the fish.
  • Add the tomatoes, and both olives, making sure they are for the most part resting in the sauce. Sprinkle the parsley and oregano and another 1/2 tsp of salt.
  • Place the pot on the stove on low-medium heat and cook for 17-23 minutes or until fish is cooked through and flakey. Serve over rice or with crusty bread.

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Recipe Rating




  1. 5 stars
    Bright and briny! Love the way the olives and tomatoes Come together to infuse the cod with so much flavor. Plus 1 pot! Easy and delicious.