Cod Provençal with Tomatoes, Capers and Olives
Cod Provençal is a delightful dish that captures the essence of French Mediterranean cuisine. With its combination of juicy cod fillets, ripe tomatoes, briny capers, and savory olives, this dish is a celebration of fresh, vibrant flavors. Provençal cooking is renowned for its use of aromatic herbs and robust ingredients, and this recipe showcases those elements beautifully. Whether you’re preparing a weeknight dinner or a special meal for guests, Cod Provençal offers both elegance and simplicity in every bite.
Ingredients Overview
Fresh Cod Fillets
For the best results, use fresh cod fillets with firm, white flesh. Cod is known for its mild flavor and flaky texture, making it an excellent canvas for the robust Provençal sauce.
Key Components of the Provençal Sauce
The Provençal sauce is the heart of this dish, made with:
- Tomatoes: Preferably ripe tomatoes or good-quality canned tomatoes.
- Capers: These add a tangy, briny flavor.
- Olives: Black or green olives work well, adding depth and richness.
- Garlic and Onion: Essential for a flavorful base.
- White Wine: Adds acidity and complexity.
Essential Herbs and Seasonings
- Herbs de Provence: A classic blend that includes rosemary, thyme, and oregano.
- Fresh Basil or Parsley: For a finishing touch of freshness.
- Salt and Pepper: To taste.
Preparing the Cod Fillets
Selecting and Preparing Cod
Choose cod fillets that are fresh and have a clean, oceanic smell. If using frozen cod, make sure to thaw it thoroughly before cooking. Pat the fillets dry with paper towels to remove excess moisture, which helps achieve a better sear.
Seasoning the Fish
Season the cod fillets with salt and pepper. You can also lightly dust them with flour to help them sear nicely if you prefer. Let the fillets sit at room temperature while you prepare the sauce.
Making the Provençal Sauce
Sautéing Aromatics
In a large skillet, heat some olive oil over medium heat. Add finely chopped onions and garlic, cooking until they are translucent and fragrant. This forms the aromatic base for your sauce.
Adding Tomatoes, Capers, and Olives
Stir in diced tomatoes and cook until they start to break down. Add capers and sliced olives, and continue to cook for a few minutes to meld the flavors. Deglaze the pan with a splash of white wine, allowing it to reduce slightly and concentrate the flavors.
Simmering to Perfection
Let the sauce simmer for about 10 minutes, or until it thickens and the flavors meld together. Taste and adjust the seasoning with salt, pepper, and a pinch of herbs de Provence.
Cooking the Cod in the Sauce
Combining Cod with the Sauce
Nestle the seasoned cod fillets into the simmering sauce. Spoon some sauce over the top of each fillet. You can either bake the dish in the oven or continue cooking on the stovetop.
Baking or Simmering on the Stovetop
If baking, transfer the skillet to a preheated oven at 375°F (190°C) and bake for about 15-20 minutes, or until the cod is cooked through and flakes easily with a fork. For stovetop cooking, cover the skillet and simmer for 10-15 minutes, checking occasionally to ensure the cod is cooked through.
Serving Suggestions
Ideal Side Dishes
Cod Provençal pairs beautifully with:
- Rice or Couscous: To soak up the delicious sauce.
- Crusty Bread: Perfect for dipping and enjoying every last bit of sauce.
- Roasted Vegetables: Such as bell peppers, zucchini, or eggplant.
Garnishing Ideas for Presentation
Garnish with:
- Fresh Basil or Parsley: For a burst of color and freshness.
- Lemon Wedges: To add a touch of acidity.
- A Drizzle of Olive Oil: For added richness.
Nutritional Information
Caloric Breakdown
A serving of Cod Provençal typically contains around 300-400 calories, depending on the amount of oil and any additional side dishes.
Macronutrient Composition
This dish provides a good balance of protein from the cod, healthy fats from the olive oil, and carbohydrates if served with a side of rice or bread. It is also low in carbs, making it suitable for various dietary preferences.
Health Benefits of Cod and Ingredients
- Cod: A lean source of high-quality protein and omega-3 fatty acids.
- Tomatoes: Rich in antioxidants and vitamins.
- Capers and Olives: Provide beneficial fats and a range of micronutrients.
- Garlic: Known for its health-promoting properties.
Variations and Customizations
Adding Heat with Spices
If you enjoy a bit of heat, consider adding a pinch of red pepper flakes or a dash of hot sauce to the sauce. This will give the dish an extra kick without overpowering the other flavors.
Gluten-Free and Dairy-Free Options
This recipe is naturally gluten-free. To make it dairy-free, ensure that any additional ingredients or sides you use are also free from dairy.
Vegetable Additions
Feel free to add vegetables like spinach, mushrooms, or artichokes to the sauce for added texture and flavor. Simply stir them in during the last few minutes of cooking.
Storage and Reheating Tips
Best Practices for Storing Leftovers
Store leftovers in an airtight container in the refrigerator for up to 3 days. For longer storage, you can freeze the cod and sauce together for up to 2 months.
Reheating Without Compromising Flavor
Reheat gently in the microwave or on the stovetop over low heat, adding a splash of water or broth if the sauce has thickened too much. Stir occasionally to ensure even heating.
Conclusion
Cod Provençal with Tomatoes, Capers, and Olives is a vibrant and flavorful dish that brings the sunny, herbaceous flavors of the Mediterranean to your table. With its simple preparation and robust taste, it’s an ideal choice for both everyday meals and special occasions. Whether you’re a fan of Provençal cuisine or looking to try something new, this dish is sure to impress with its combination of tender cod and a zesty, savory sauce.
FAQs
Can I use frozen cod fillets?
Yes, frozen cod fillets can be used. Ensure they are fully thawed before cooking for the best texture and flavor.
How can I make this dish spicier?
To add heat, include red pepper flakes or a dash of hot sauce in the sauce. Adjust to taste as you cook.
What can I substitute for capers?
If you don’t have capers, you can use chopped green olives or a splash of lemon juice for a similar tangy flavor.
Can I use another type of fish?
Yes, other firm white fish like haddock or tilapia can be used as a substitute for cod.
How do I know when the cod is done cooking?
The cod is done when it flakes easily with a fork and has an internal temperature of 145°F (63°C).
Cod Provençal with Tomatoes, Capers and Olives
Cod Provençal is a delightful dish that captures the essence of French Mediterranean cuisine. With its combination of juicy cod fillets, ripe tomatoes, briny capers, and savory olives, this dish is a celebration of fresh, vibrant flavors. Provençal cooking is renowned for its use of aromatic herbs and robust ingredients, and this recipe showcases those elements beautifully. Whether you’re preparing a weeknight dinner or a special meal for guests, Cod Provençal offers both elegance and simplicity in every bite.
Ingredients
- 2 tbsp (30ml) extra virgin olive oil
- 2 garlic cloves, peeled and chopped
- 1 onion, peeled and sliced in half rounds
- 2 large tomatoes (or 3 medium), ripened and diced into small cubes
- 6-7 sprigs of flat-leaf parsley, stemmed and chopped
- 4 sprigs fresh thyme, stemmed (+ extra for garnish)
- ½ tsp red pepper flakes
- ½ tsp fresh ground black pepper
- ½ tsp salt
- 15-20 black olives (preferably pitted)
- 10-15 caper berries (or 2 tbsp capers)
- 4 cod loins
- ½ lemon, juiced
- 1 tsp salt
- 1 tsp ground black pepper
Instructions
Step 1 - Heat up the olive oil in a large frying pan over medium heat. Add the garlic and onion, and cook for 2-3 minutes until the onion is slightly softened and translucent.
Step 2 - Add the tomatoes, parsley, thyme, red pepper flakes, pepper and salt, and cook for 10-12 minutes (lid on), stirring occasionally until the tomato is soft.
Step 3 -Stir in the olives and capers.
Step 4 - On a clean working surface, drizzle the cod loins with lemon juice and season with salt and pepper on both side. Nestle in the cod loin in the pan, on top of the sauce. Garnish cod loins with tiny thyme sprigs (optional). Close the lid and cook for about 5 minutes, until the cod is just cooked through.
Season cod with salt, pepper and/or red pepper flakes to taste (optional). Serve immediately.