Ingredients:

  • 4 x 175g (6 oz) boneless, skinless Cod fillets (centre-cut preferred)
  • 1 tsp fine Sea Salt
  • ½ tsp freshly ground Black Pepper
  • 2 tbsp (30 ml) Olive Oil (or other high-heat neutral oil)
  • 1 tbsp (15g) Unsalted Butter
  • 4 cloves Garlic, minced
  • 250g (9 oz) Cherry Tomatoes, halved
  • 100g (3.5 oz) Kalamata Olives, pitted and roughly sliced
  • 2 tbsp (30g) Capers, drained
  • 60 ml (¼ cup) Dry White Wine OR Chicken Stock
  • 1 large Lemon, zested and juiced
  • 2 tbsp Fresh Parsley, roughly chopped (for garnish)

Instructions:

  1. Prep the Cod: Remove the cod from the fridge 15 minutes before cooking. Pat the fillets aggressively dry using paper towels. Season all sides evenly with salt and pepper.
  2. Heat the Pan: Place the oven rack in the centre position and preheat the oven to 200°C (400°F). Place the oven-safe frying pan over medium-high heat. Add the 2 tbsp of olive oil and let it get shimmering hot (but not smoking).
  3. Sear the Cod: Carefully place the cod fillets into the hot oil. Cook for 3–4 minutes, undisturbed, until a deep, golden-brown crust forms on the bottom. Do not flip yet.
  4. Remove Fish: Using a spatula, carefully remove the cod and set it aside on a plate. Leave the oil and any browned bits (fond) in the pan.
  5. Sauté Aromatics: Reduce the heat to medium. Add the butter and allow it to melt. Add the minced garlic and sauté for 30–60 seconds until fragrant—don't let it burn!
  6. Add Vegetables: Stir in the halved cherry tomatoes, sliced olives, and capers. Cook for 2–3 minutes, stirring occasionally, until the tomatoes just begin to soften and burst slightly.
  7. Deglaze: Pour in the white wine or stock. Scrape up any browned bits from the bottom of the pan—this is where the flavour lives! Let the liquid reduce by about half, approximately 1–2 minutes.
  8. Finish Sauce Base: Stir in the lemon zest and half of the fresh lemon juice. Taste and adjust salt if necessary (the olives and capers add a lot, so be careful).
  9. Return and Roast: Carefully nestle the seared cod fillets back into the pan, placing them on top of the sauce base (seared side facing up).
  10. Bake: Transfer the pan directly to the preheated oven. Bake for 10–13 minutes. The fish is done when it flakes easily with a fork, or when the internal temperature reaches 60–63°C (140–145°F).
  11. Rest and Garnish: Remove the pan from the oven. Drizzle the remaining lemon juice over the fish and sauce. Let the dish rest in the pan for 3 minutes (this allows for residual cooking).
  12. Serve: Garnish generously with fresh chopped parsley before serving directly from the pan, or plating individually with the sauce spooned over the top.