One-pan cod with olives

One-pan cod with olives: juicy cod in an aromatic pan with cherry tomatoes, capers, Kalamata olives, garlic and lemon.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 320 kcal per serving
• Protein: 36 g
• Fat: 14 g
• Carbs: 10 g

Ingredients

• 400 g cod
• 2 garlic cloves
• 300 g cherry tomatoes
• 1 unwaxed lemon
• 1 tbsp capers
• 1 handful of Kalamata olives
• 1 shallot
• 2 tbsp olive oil
• Coarse salt and pepper
• Fresh parsley

Method

You’ll need: frying pan · chopping board · knife

1. Rinse the cod, pat it dry and cut it into large pieces. Season with pepper; only add salt at the end.
2. Slice the shallot into thin half-rings, crush the garlic and chop it roughly. Halve the cherry tomatoes.
3. Heat the olive oil in a deep frying pan and gently sweat the shallot and garlic until fragrant and lightly golden.
4. Add the cherry tomatoes, Kalamata olives and capers and braise, covered, until the tomatoes burst and a rustic sauce forms.
5. Lay the cod in the sauce, put the lid on and let the fish poach over a low heat until just cooked through. Season to taste with coarse salt and pepper.
6. Serve with chopped parsley and lemon.

Good to know

I especially like a pan like this on long days. Everything cooks together slowly, and in the end it looks like far more effort than it was.

Swaps

Cod → coley (similar protein content and usually a little cheaper). Kalamata olives → green olives (milder in flavour, also mostly monounsaturated fats). Shallot → red onion (a bit more bite, also contains plant compounds). Parsley → basil (different flavour, also provides plant compounds).

Allergens

Contains fish. Good for children if you check carefully for olive stones and bones. During pregnancy, well-cooked cod in normal amounts is generally fine; watch the salt content of the capers and olives.

Frequently asked questions

Does cod provide much iodine?

Yes, cod is one of the sea fish with plenty of iodine. The exact content depends on where it was caught and what the fish ate, so it varies a little.

What's in Kalamata olives, nutritionally?

They mainly provide monounsaturated fats and polyphenols. They usually also contain a lot of salt, because olives are preserved in brine.

Are capers just seasoning, or nutritionally relevant too?

Capers bring small amounts of polyphenols and minerals, but they're usually eaten in fairly small amounts. Their biggest contribution to the dish is the intense, salty flavour.

Why don't some people get on well with garlic and shallot?

Both contain FODMAPs, fermentable carbohydrates that can cause bloating or pressure if you have a sensitive gut. Individual tolerance varies a lot.

Is lemon in a fish dish like this just about flavour?

Not only: lemon provides vitamin C and acidity, which makes the dish taste fresher. Its nutritional contribution is there, but fairly moderate in the usual amount.

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