This Mediterranean classic combines cod or hake’s light, flaky texture with the bold, tangy flavors of olives, capers, and a rich tomato sauce. It’s a perfect combination of fresh ingredients and comforting flavors that will transport you straight to the sunny coastlines of southern Europe. Simple to prepare yet packed with flavor, this dish is perfect for a weeknight dinner or a special gathering.
Preparation Time
Prep Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Ingredients (Serves Four People)
- 4 cod (треска) or hake (хек) fillets (approx. 150-200g each)
- 2 tbsp olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 can (400g) crushed tomatoes
- 1/2 cup pitted green and black olives
- 2 tbsp capers, drained
- 1 tsp dried oregano
- 1/2 tsp red pepper flakes (optional)
- Salt and freshly ground black pepper to taste
- Fresh parsley, chopped (for garnish)
- Lemon wedges for serving
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Prepare the Tomato Sauce
- Heat olive oil in a large pan over medium heat. Add the finely chopped onion and cook for 5 minutes until soft and translucent.
- Add the minced garlic and cook for 1-2 minutes, stirring frequently, until fragrant.
- Stir in the crushed tomatoes, dried oregano, and red pepper flakes. Season with salt and pepper. Simmer the sauce for 10 minutes to allow the flavors to meld together.
Step 2: Add Olives and Capers
After the sauce has simmered, add the pitted olives and capers. Stir them into the sauce and allow to cook for another 5 minutes.
Step 3: Cook the Fish
- Season the cod or hake fillets with salt and pepper.
- Gently place the fish fillets into the sauce, making sure they are submerged. Cover the pan and cook for about 8-10 minutes (depending on the thickness of the fillets) or until the fish is opaque and flakes easily with a fork.
Step 4: Serve
- Once the fish is fully cooked, carefully transfer the fillets onto plates and generously spoon the olive and caper tomato sauce over them.
- Garnish with chopped parsley and serve with lemon wedges on the side for a fresh, zesty finish.
Tips and Tricks
- For an extra kick, sprinkle some red pepper flakes in the sauce.
- You can also add a splash of white wine to the tomato sauce for more depth of flavor.
- Ensure the fish fillets are submerged in the sauce during cooking for even flavor distribution.
- If using frozen fish, thaw completely and pat dry before cooking to prevent excess moisture.
Serving Suggestions
- Serve this dish with crusty bread or steamed rice to soak up the flavorful sauce.
- A fresh green salad or roasted vegetables would make an excellent accompaniment for a complete meal.
Wine Pairings
- A crisp, light white wine such as Sauvignon Blanc or Pinot Grigio would pair well with this Mediterranean-style fish dish.
- Try a dry Misket or a Sauvignon Blanc from the Thracian Valley for a Bulgarian wine option.
Nutritional Information (Per Serving)
Calories: 320 kcal
Protein: 32g
Fat: 15g
Carbohydrates: 10g
Fiber: 3g
Sodium: 820mg
Cholesterol: 70mg
Dietary Modifications
- Gluten-Free: This recipe is naturally gluten-free. Just ensure any side dishes, such as bread, are also gluten-free.
- Low-Carb: Skip the bread or rice and serve with steamed vegetables for a low-carb option.
- Dairy-Free: This recipe is free from dairy ingredients, making it suitable for dairy-free diets.
- Keto-Friendly: Replace high-carb side dishes with cauliflower rice or zucchini noodles to fit a keto-friendly lifestyle.
About Fish with Olives and Capers in Tomato Sauce
This dish celebrates Mediterranean flavors, combining tender cod or hake with the briny goodness of olives and capers in a rich tomato sauce. The lightness of the fish, paired with the robustness of the sauce, makes for a well-balanced meal.
Cultural Context
Fish with olives and capers is a standard preparation in Mediterranean cuisine, with variations found across regions in southern France, Italy, and Spain. The use of olives, capers, and tomatoes in this recipe highlights the importance of these ingredients in Mediterranean cooking. In France, this dish is known as Cod Provençal, showcasing the region’s fresh flavors and the simplicity of its culinary traditions. The combination of salty and tangy flavors creates a well-rounded dish that brings the essence of Mediterranean coastal life.
