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Cod stewed with vegetables in a frying pan

Cod Braised with Vegetables

Fast — a real restaurant-quality dish you make yourself! If you want a hearty, delicious fish dinner but don't have much time, this braised cod with vegetables is a lifesaver. Just minutes of prep, and half an hour later dinner is ready and the whole kitchen smells amazing.

Maria

Recipe author

Cod stewed with vegetables in a frying pan

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Composition / ingredients

Servings:

Cod (I used fillets, but a whole cod works too.)

800

Cherry tomatoes

250

Green olives

Black olives

White wine (dry white)

Onion

Garlic

Lemon juice

Olive oil

Parsley (3 sprigs)

Ground black pepper

Salt

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 65 % 11 g

Fats 24 % 4 g

Carbohydrates 12 % 2 g

89 kcal

GI: 100 / 0 / 0

Cooking method

Cooking time: 30 min

Step 1:

How do you braise cod with vegetables in a skillet? Gather your ingredients. You can use whole cod with the skin on, or peeled skinless, boneless fillets — fresh or frozen. Frozen fillet portions work well too, so use whatever you like. Feel free to leave out the white wine; just replace it with plain water, or water stirred with 1 teaspoon of tomato paste (or ketchup).
Step 2:

Rinse and pat the fish dry. Season both sides with salt and pepper. If you're using frozen fish, thaw it first and gently squeeze out the excess moisture — otherwise it will steam in the pan instead of frying.
Step 3:

If the pieces are very large, cut them into serving portions now. I originally wanted to leave the fish in bigger pieces, but they didn't fit well in the pan, so I halved them again.
Step 4:

Peel the onion and cut it into strips or dice.
Step 5:

Peel the garlic and finely chop it.
Step 6:

Rinse the parsley, pat it dry, and chop it finely.
Step 7:

Heat the olive oil in a deep, heavy-bottomed skillet. Add the onion and garlic and cook, stirring, for 2 minutes until fragrant.
Step 8:

Transfer the onion and garlic to a plate, leaving the flavored oil in the pan. You can skip pre-cooking the aromatics — just fry the fish first and add the onion and garlic afterward, which saves about five minutes. But if you're not in a hurry, flavoring the oil first and then frying the fish in it gives a more aromatic result.
Step 9:

Add the fish fillets and fry until golden, about 5 minutes. Flip and fry the other side for another 3 minutes.
Step 10:

Return the onion and garlic to the pan.
Step 11:

Add the tomatoes, crushing them with your fingers as you go. You can also skip crushing and simply halve them.
Step 12:

Pour in the wine and lemon juice, then add the green and black olives. Simmer everything together over low heat for about 10 minutes, until the fish is cooked through.
Step 13:

Right at the end, scatter the chopped parsley over the fish and sauce, and serve. Enjoy!

How do you pick good olives? Buy them in a clear container so you can check their look and color. If they're too black, dyes have probably been added. The olives should be firm, whole, and smooth-skinned with a bit of shine. Too-soft, overripe olives won't keep long.
Instead of cod, you can use any white fish with few bones, such as hake, flounder, or halibut. Salmon or other oily fish work beautifully in this sauce too.
Since everyone's sense of salt, sweetness, bitterness, heat, and acidity is different, always season to your own taste. If you're using a spice for the first time, remember that some are easy to overdo — chili pepper especially.