One Pan Mediterranean Cod

The ultimate Mediterranean meal comes together here with garlicky tomato sauce, soft yet crispy cauliflower, flakey cod, salty olives, fresh parsley and bright lemon juice. It’s comforting, easy to make, and full of healthy fats, fibre and protein.

Instructions

1. 1

   In a large oven safe skillet, warm 2 tablespoons of olive oil over medium heat. Once hot, add the diced onion and sauté until translucent, about 5 minutes.

2. 2

   Add in the garlic, oregano, thyme and cauliflower. Season with salt and pepper and stir to combine. Sauté for 10-15 minutes, or until the cauliflower begins to soften slightly. Add the diced tomatoes, and mix to combine. Nestle the pieces of cod into the sauce between the cauliflower, season each piece with salt and pepper, and raise heat to medium-high. Cook for another 10-15 minutes, until the liquid has reduced and the fish has almost cooked through.

3. 3

   Meanwhile, preheat your oven to broil. Once the fish and cauliflower are cooked through, place the pan under the broiler and cook for 5-10 minutes, until the fish and cauliflower begin to crisp and turn golden brown.

4. 4

   Sprinkle olives, almonds and parsley over top and serve with lemon wedges.

5. 5

   Substitutions: Substitute the fish for chicken thighs for a different twist. Omit the fish all together to make it plant-based; you could also add diced potatoes to make it a more filling plant-based dish, just add them in at the same time as the cauliflower to cook them through. Add chickpeas or another bean in place of the fish for a plant-based protein option. Substitute the almonds for pine nuts, pistachios or walnuts. Replace the chopped parsley with cilantro or basil if you don’t like parsley.