Easy Pan Fried Cod with Olives & Tomato

This delicious ‘Pan Fried Cod With Olives & Tomato’ recipe is quick, easy and really healthy too. We like to buy our fish fresh from the local fish mongers as it’s always good to support your local stores, alternatively, pop to the fish counter at your local supermarket and buy some fresh cod fillets over the counter.

Our healthy Pan Fried Cod With Olives & Tomato makes a brilliant quick and tasty meal for all the family to enjoy. If you have members of the family who can’t (or won’t!) eat fish then make sure you read our authors tips at the bottom as we have a great solution to ensure you can cater for everyone without slaving over two recipes!

Ingredients;Healthy Pan Fried Cod Fillets In An Olive & Tomato Sauce

1 Tbsp olive oil

1 Red onion – diced

1 Yellow pepper – chopped

400g Passata infused with garlic and herbs

250g Cherry tomatoes – whole

150g Black olives – stones removed

Large handful of fresh basil leaves

4 Fresh cod fillets

2 Tsp dark soy sauce

1 Tsp dark brown sugar

Salt and pepper for seasoning

Method;

  1. Heat olive oil in a pan. Add the diced onions and cook for 2-3 minutes until soft.
  2. Add the peppers to the pan and continue to cook for 2 minutes.
  3. Pour the passata, olives, sugar and soy sauce into the pan, stir well and cook for until bubbling, allow to bubble for 1 minute then turn down to a simmer.
  4. Season the cod fillets with salt and pepper and create four wells in the tomato sauce to place the fillets into. Add the Fish to the pan.
  5. Add cherry tomatoes to the pan and scatter with basil leaves. Cover and cook for 10-15 minutes until the fish is cooked through and flakey. Time will be dependant on the size and thickness of the fillets.
  6. Serve into warm bowls.

Delicious served with new potatoes glazed with butter and side serving of steamed spinach.

Also tastes great with tagliatelle and parmesan shavings.

Authors Tips;

If anyone suffers from a fish allergy in your house, don’t worry, you can still make this recipe for everyone at home; simply follow steps 1-3 but DO NOT add the fish, skip to adding the cherry tomatoes and basil leaves and cook for a further 5 minutes. Before adding the cod fillets spoon out a little of the sauce and pop into a separate bowl, cover and place in the oven to keep warm. Now add the fish and continue to cook as per steps above.

The sauce alone tastes great with pasta. Serve with tagliatelle and parmesan shavings for a perfect meal for those who are unable to eat fish.

Happy Cooking Everyone!

 

 

Lorraine

A lover of food, travel & all things creative. Since graduating with a BA Hons in Product & Industrial Design, I have spent the past 15 years working within the design industry. I enjoy flicking through cookbooks, design magazines & Pinterest searching for new recipes & home décor ideas!