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Pan-Seared Cod with Olive Tapenade and Roasted Baby Potatoes
This flavorful Mediterranean main course features flaky pan-seared cod topped with a vibrant olive tapenade, complemented by tender roasted baby potatoes and crisp green beans. It's a naturally gluten-free and low-FODMAP compliant dish, perfect for a healthy and satisfying meal.
50 min2 servingsmediterraneanmain course
Nutrition Facts
Per serving
Calories412
% Daily Value*
Total Fat 37g47%
Saturated Fat 8g40%
Trans Fat 0g
Cholesterol 16mg5%
Sodium 910mg40%
Total Carbohydrate 15g5%
Dietary Fiber 8g27%
Total Sugars 6g
Protein 8g16%
Calcium 347mg27%
Iron 3.8mg21%
Potassium 995mg21%
Vitamin A 144mcg16%
Vitamin C 90mg100%
Vitamin B6 0.69mg41%
Vitamin E 7.9mg53%
Vitamin K 900mcg750%
Magnesium 178mg42%
Zinc 1.8mg16%
Folate 102mcg26%
Approximate values — some ingredient data may be incomplete.
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 2 fillets cod
- 1 lb new potatoes
- 3 tbsp extra virgin olive oil
- 1 tbsp unsalted butter
- 0.5 cup pitted black olives
- 1 tbsp capers
- 1 tbsp lemon juice
- 2 tbsp parsley
- 1 tsp fresh rosemary
- 1 tsp thyme
- 1 tbsp garlic-infused oil
- 1 tsp red wine vinegar
- 0.25 tsp orange peel
- 0 to taste sea salt
- 0 to taste black pepper
- 1 cup green beans
- 1 cup arugula
Instructions
- 1Preheat oven to 400°F (200°C). Toss new potatoes with 1 tbsp olive oil, rosemary, thyme, sea salt, and black pepper. Roast for 20 minutes, then add green beans and roast for another 10-15 minutes until potatoes are tender and golden.
- 2While potatoes roast, prepare the tapenade: In a small bowl, combine chopped black olives, capers, parsley, lemon juice, Garlic-Infused Oil, red wine vinegar, orange peel, a pinch of sea salt, and black pepper. Mix well.
- 3Pat cod fillets dry and season generously with sea salt and black pepper. Heat remaining 2 tbsp olive oil and butter in a large non-stick skillet over medium-high heat.
- 4Sear cod fillets for 3-4 minutes per side, or until cooked through and flaky.
- 5Serve seared cod immediately, topped with a generous spoon of olive tapenade, alongside the roasted potatoes, green beans, and fresh arugula.
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