RECIPE: Mediterranean Cod Stew


Cooking + Recipes

A Robust and Flavor-Forward Main Course to Herald In the New Season

If there is one month in our calendar that flat-out screams please-let-time-stand-still-because-I-am-nowhere-near-ready-for-the-glory-of-summer-to-end, it would without question have to be September, right?

September shows up suddenly like a guest you didn’t know was on your invite list; like an atmospheric tease from the gods of Autumn, appearing to remind you that beyond all the sunshine and lazy summer days exists another monumental season — fall — or as I like to think of it, the season of acceptance.

Fall forces us to make peace with the fact that all good things must come to an end, and gently encourages us to embrace the magnificent dynamism that is Mother Nature. To nod in gratitude to the universe for those epic beach days and barbecues of the last few months, and herald in the new crispness in the air, the energetic shift in our work ethic and of course, all the new flavors we’ll get to enjoy. Personally, the cooler air makes us instantly crave stews and soups — foods that simmer, meals we can sip while gazing reflectively at the passage of time. 

Which is why we are an absolute sucker for this Mediterranean Cod recipe, a robust and flavor-forward white fish entree that’s as perfect for a quiet solo dinner as it is for your first fall gathering. It’s the perfect culinary bridge between seasons — on the one hand making use of those last summer tomatoes, but also warm and cozy enough to enjoy while wearing your favorite elbow-patched cardigan. In short, this recipe puts the “ease” in the word “season” for us. Here it is for you to enjoy:

Mediterranean Cod Stew

Serving Size: Makes 4 servings

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes


2 teaspoons of extra virgin olive oil

4 cod fillets 

Pinch of salt

Cracked black pepper or red pepper to taste

2 large cloves garlic, minced

1 onion, finely sliced

1 cup grape tomatoes (Substitute with heirloom or cherry tomatoes if you prefer,) quartered

1⁄4 cup white wine

1 tablespoon fresh lemon juice 

⅓ cup pitted kalamata olives

2 tablespoons parsley or basil to garnish, chopped


1. Heat oil in a large non-stick sheet pan over medium heat. Season both sides of the fish fillet with salt and pepper. Fry the fish until golden brown, (about 5 minutes). Carefully flip the fillets over and continue cooking for a further 2 minutes. Adjust stove temp to medium-low.

2. Add in onion and garlic, and fry until fragrant (about 2 minutes). 

3. Add in the tomatoes (burst them with your finger tips while adding them into the pan for added flavour), wine, lemon juice and olives, and continue cooking until the fish has cooked through and sauce has reduced a little. 

4. Taste test and adjust the seasoning accordingly (more salt or pepper). 

5. Spoon the sauce over the fish and serve immediately with the herbs. To complement the herbal, Mediterranean flavors, serve with a side of couscous or quinoa, and chickpeas. 

Easy Seafood Recipes and Ideas 

At Wild Alaskan, we're always on the lookout for new recipes. We love showcasing wild-caught salmon, whitefish, and crab in almost any dish you can imagine, from easy, one-pan weeknight dinners to breakfasts, brunches, lunches, appetizers, and main courses perfect for entertaining. Looking for more ways to cook cod? Check out our blog for even more tips and recipes.

Choose My Plan