Mediterranean Pan-Fried Fish by @lesgourmandisesdeloubna

30 min

4 servings

🐟

Cod loin

🧂

Salt

⚫

Pepper

🌶️

Chili

🫒

Olive oil

🧅

1

Onion

🧄

2 cloves

Garlic

🍅

Cherry tomatoes

🫒

Capers

🫒

Kalamata olives

  1. Season
    • Cod loin
    • Salt
    • Chili

    Season the cod fillets with salt, pepper, chili and olive oil.

  2. Sauté
    • Onion
    • Olive oil

    In a pan, sauté a chopped onion in olive oil.

  3. Add
    • Cherry tomatoes
    • Garlic
    • Salt

    Add the cherry tomatoes and garlic, season, and let cook for a few minutes.

  4. Crush
    • Cherry tomatoes

    Lightly crush the tomatoes for a smoother sauce.

  5. Add
    • Cod loin
    • Capers
    • Kalamata olives

    Add the fish, capers and Kalamata olives.

  6. Simmer

    Cover and let simmer for about 20 minutes.

Mediterranean Pan-Fried Fish by @lesgourmandisesdeloubna

30 min

4 servings

🐟

Cod loin

🧂

Salt

⚫

Pepper

🌶️

Chili

🫒

Olive oil

🧅

1

Onion

🧄

2 cloves

Garlic

🍅

Cherry tomatoes

🫒

Capers

🫒

Kalamata olives

Preparation Steps

  1. Step 1/6

    Season the cod fillets with salt, pepper, chili and olive oil.

    🐟Cod loin
    🧂Salt
    ⚫Pepper
    🌶️Chili
    🫒Olive oil

  2. Step 2/6

    In a pan, sauté a chopped onion in olive oil.

    🧅Onion
    🫒Olive oil
    🍳Pan

  3. Step 3/6

    Add the cherry tomatoes and garlic, season, and let cook for a few minutes.

    🍅Cherry tomatoes
    🧄Garlic
    🧂Salt
    ⚫Pepper
    🍳Pan

  4. Step 4/6

    Lightly crush the tomatoes for a smoother sauce.

    🍅Cherry tomatoes
    🍳Pan
    🥄Spoon

  5. Step 5/6

    Add the fish, capers and Kalamata olives.

    🐟Cod loin
    🫒Capers
    🫒Kalamata olives
    🍳Pan

  6. Step 6/6

    Cover and let simmer for about 20 minutes.

    🍳Pan
    ✨Lid

Composition

Ingredients

Types

Fish, Spices, Oils, Vegetables

Ingredients

Cod loin, Salt, Pepper, Chili, Olive oil, Onion, Garlic, Cherry tomatoes, Capers, Kalamata olives

Notes

Cod loin (or another firm white fish, amount not given), Salt (to season the fish), Pepper (to season the fish), Chili (to season the fish, amount not given), Olive oil (used both to season the fish and to fry the onion, amount not given), Onion (chopped), Cherry tomatoes (amount not given), Capers (amount not given), Kalamata olives (amount not given)

Allergens

Fish

Dietetics

Dietary regimen

Dairy-Free, Egg-Free, Nut-Free, High-Protein, Low-Carb, Keto, Halal, Paleo, soy-free, Sugar-Free

Calories

280 kcal

Macro nutrients

Protein: 30g, Carbohydrates: 6g, Fat: 15g, Fiber: 2g, Sugars: 3g

Nutritional Information

Minerals

Sodium: 650mg, Potassium: 500mg, Selenium: 35µg, Phosphorus: 250mg, Iron: 1.5mg

Vitamins

Vitamin B12: 1.5µg, Vitamin C: 10mg, Vitamin E: 2mg, Vitamin A: 60µg

Preparation

Time Information

Preparation

10 minutes

Cooking

20 minutes

Overall

30 minutes

Difficulty

Level

Easy (1/4)

Steps

6 steps

Equipments

Utensils

Pan, Lid, Spoon

Appliances

to inform

Type

Type

Type Of Dish

Main Course

Occasions

Everyday Meal

Origin

Source

Platform

instagram

Original Creator

@lesgourmandisesdeloubna

Origin

Cuisine

Mediterranean, North African

Geographic

Morocco, Mediterranean

Various

Aspect

Texture

Tender, Saucy, Chunky

Flavors

Savory, Tangy, Garlicky, Briny, Spicy

Other

Price

Medium

Recommended Preservation

fridge

Preservation Infos

refrigeration : up to 2 days (store in an airtight container,consume promptly as it contains fish), freezing : up to 1 month (freeze in an airtight container,quality of fish texture may decrease after thawing)