Pan-Seared Cod with Tomatoes, Olives, and Capers

Foundations Referenced

• → Sauce Tomat concept

Ingredients

• 4 cod fillets, 6 oz each
• Salt, pepper
• 2 tbsp olive oil
• 3 garlic cloves, sliced
• 1 pint cherry tomatoes, halved
• 1/3 cup Kalamata olives, pitted and halved
• 2 tbsp capers, drained
• 1/4 cup dry white wine
• Pinch of red pepper flakes
• 2 tbsp fresh parsley
• Extra-virgin olive oil for finishing

Method

1. Sear cod: Pat fillets very dry. Season with salt and pepper. Heat oil in a large skillet over medium-high. Sear presentation-side down 3–4 min until golden. Flip gently (cod is delicate), cook 2 min. Remove to a plate.
2. Build sauce: In the same pan, reduce heat to medium. Add garlic, cook 30 sec. Add tomatoes, olives, capers, and pepper flakes. Cook 3 min until tomatoes start to burst. Add wine, simmer 2 min.
3. Combine: Nestle cod back into the sauce. Spoon sauce over the fish. Cook 2 min to finish.
4. Serve: Garnish with parsley and a drizzle of good olive oil. Serve with crusty bread to soak up the sauce.

What You're Practicing

• Searing delicate white fish: medium-high heat (not screaming hot), gentle flip
• Building a quick pan sauce around the protein — tomatoes, olives, capers create a puttanesca-style sauce
• Cod's mild flavor is a canvas for bold accompaniments