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Easy One Pan Mediterranean Cod in a skillet with olives, kale, and orange zest garnishing

Easy One Pan Mediterranean Cod

This Easy One Pan Mediterranean Cod is a quick and delicious meal packed with fresh flavors. Enjoy a healthy Mediterranean cod recipe featuring fennel, kale, and olives all cooked in one pan.
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Prep Time 5 minutes
Cook Time 30 minutes
Resting Time 10 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

  • 2 tbsp olive oil
  • 1 small onion sliced
  • 2 cups sliced fennel
  • 3 large cloves garlic, chopped
  • 1 (14.5-ounce) can diced tomatoes
  • 1 cup diced fresh tomatoes
  • 2 cups shredded kale
  • 1/2 cup water
  • Pinch of crushed red pepper
  • 2 tsp fresh oregano (or 1/2 tsp dried oregano)
  • 1 cup oil-cured black olives
  • 1 lb. cod, cut into 4 portions
  • 1/8 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp fennel seeds (optional)
  • 1 tsp orange zest
  • Garnish: fresh oregano, fennel fronds, orange zest, olive oil

Equipment

  • high-sided skillet or sauté pan with a lid

Method
 

  1. Heat olive oil in a large skillet over medium heat. Add the onion, fennel, and garlic and cook for about 8 minutes, stirring occasionally. Season with 1/4 tsp each of salt and pepper.
  2. Add canned diced tomatoes, fresh tomatoes, kale, and water to the skillet. Stir to combine and let it simmer for 12 minutes, allowing the kale to wilt and soften.
  3. Stir in the crushed red pepper, oregano, and black olives for that signature Mediterranean kick.
  4. Pat the cod portions dry and season them with salt, pepper, orange zest, and fennel seeds (if using). Nestle the fish into the tomato-steeped mixture.
  5. Cover the skillet and let the fish cook for about 10 minutes, or until it flakes easily with a fork.
  6. Once done, remove from heat. Garnish with fennel fronds, freshly chopped oregano, a sprinkle of orange zest, and a final drizzle of olive oil.
  7. Serve immediately with plenty of sauce ladled over. Enjoy!

Notes

Don’t overcrowd the skillet—give the fish room to cook evenly. If prepping ahead, chop your vegetables and portion your cod the night before to save even more time. Make a double batch of the tomato-kale mixture—it freezes beautifully and works with chicken, shrimp, or even chickpeas for a vegetarian option. Be careful not to overcook the cod—it’s ready when it just flakes with a fork. Leftovers reheat well. Just warm them gently on the stovetop or in the microwave to avoid drying out the fish.