A seared fish recipe with a brilliant, briny caper-olive salsa

Seared Cod With Caper-Olive Salsa

Whole time:20 minutes


Whole time:20 minutes



This 20-minute recipe from Susie Theodorou’s cookbook “Mediterranean,” initially printed in 2018 and rereleased in the US in 2022, is simply the sort of factor I prefer to have in my again pocket for weeknight suppers.

Sure, you need to collect a few recent herbs for the salsa, however the remainder is pantry- and freezer-friendly, making it a simple raise after an extended day.

The recipes featured in her cookbook have been drawn from her life, writes Theodorou, who was born in London however says she was raised consuming as if she “grew up in a Mediterranean village” because of her Greek Cypriot mother and father.

The guide contains recipes from her household and her travels appropriate for celebrations and household dinners, however I used to be drawn to what she calls “midweek dinner” dishes.

For instance, she contains simple directions for cooking entire fish in addition to pan-searing, grilling and roasting fillets, after which affords 4 easy methods to high them: a sunflower seed gremolata; a fennel and parsley salsa; an olive, chili and parsley topping; and the caper and olive salsa that I’m that includes right here.

As you’d count on from the skilled meals stylist, every flip of the web page reveals one other tempting picture, however you don’t must be an expert stylist to make this easy dish look nice. The chopped olives and capers married with recent herbs and olive oil create a mix that isn’t solely big-flavored and briny, however has pretty shades from pale yellow to vibrant inexperienced.

You possibly can spoon it over nearly any white-fleshed fish you want. Right here, I used easy-to-cook and -find cod fillets. These fillets are rubbed with a bit oil, sprinkled with pepper, then seared in a scorching skillet with extra oil and a squeeze of lemon juice. The salty salsa does the heavy lifting flavor-wise.

Easy methods to prepare dinner fish and never mess it up

Theodorou addresses the worry some individuals have about cooking fish. She recommends eradicating the fish from the fridge about half-hour earlier than cooking, rubbing it frivolously with oil, and ensuring the nonstick pan is effectively oiled and scorching.

I can think about this salsa spooned over freshly caught fish, grilled open air after which eaten on a patio overlooking the ocean, but it surely additionally introduced a smile to my face utilizing store-bought fillets, seared on my house range and served at my eating desk. That’s the fantastic thing about good meals.

Seared Cod With Caper-Olive Salsa

Storage: Refrigerate the fish for as much as 2 days and the salsa for as much as 3 days.

Observe: For greatest outcomes, take away the cod from the fridge about half-hour earlier than searing it.

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  • 1/2 cup inexperienced olives, pitted and finely chopped
  • 1/4 cup capers, drained and roughly chopped
  • 1/4 cup extra-virgin olive oil
  • 3 tablespoons minced recent dill
  • 1 tablespoon minced recent flat-leaf parsley
  • Juice of 1/2 lemon, plus extra as wanted
  • 1/2 teaspoon crushed pink pepper flakes (optionally available), Calabrian most well-liked
  • Tremendous salt
  • Freshly cracked peppercorns
  • 4 (1 1/2-inch-thick) skinless cod fillets (6 ounces every)
  • 1/4 teaspoon freshly floor black pepper
  • 1 tablespoon extra-virgin olive oil, plus extra as wanted
  • 1 tablespoon recent lemon juice

Make the salsa: In a medium bowl, combine the olives, capers, olive oil, dill, parsley, lemon juice and crushed pink pepper flakes, if utilizing, till mixed. Style, and season with salt and pepper as desired.

Make the fish: Rub the fillets with oil and frivolously sprinkle them with pepper. In a big, nonstick skillet over medium-high warmth, warmth the oil till shimmering. Switch the cod to the pan and prepare dinner for about 2 minutes, adjusting the warmth as wanted. Flip the cod; sprinkle with the lemon juice and add extra oil, if wanted; and prepare dinner for one more 2 minutes or till the cod is tender, opaque all through and beginning to flake. The fillets may have roughly cooking time, relying on thickness.

Switch the cod to plates and spoon the salsa over.

Per serving (1 fillet and three tablespoons salsa)

Energy: 333; Whole Fats: 22 g; Saturated Fats: 3 g; Ldl cholesterol: 73 mg; Sodium: 588 mg; Carbohydrates: 3 g; Dietary Fiber: 1 g; Sugar: 0 g; Protein: 31 g

This evaluation is an estimate primarily based on out there substances and this preparation. It mustn’t substitute for a dietitian’s or nutritionist’s recommendation.

Tailored from “Mediterranean” by Susie Theodorou (Kyle Books, 2022).

Examined by Ann Maloney; electronic mail inquiries to [email protected].

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