Description
Cod Provençal is a classic French dish featuring tender cod fillets simmered in a flavorful tomato-based sauce with garlic, bell peppers, zucchini, olives, and herbes de Provence. This wholesome and vibrant Mediterranean recipe is perfect for a healthy and satisfying dinner, showcasing the delicate taste of cod enhanced by aromatic herbs and fresh vegetables.
Ingredients
Scale
Fish and Seasoning
- 4 cod fillets (about 6 oz each)
- Salt and black pepper to taste
- 2 tablespoons olive oil
Vegetables and Aromatics
- 1 small yellow onion, thinly sliced
- 3 garlic cloves, minced
- 1 red bell pepper, thinly sliced
- 1 zucchini, sliced into half-moons
Sauce Ingredients
- 1 (14.5 oz) can diced tomatoes with juices
- 1/4 cup dry white wine
- 1 teaspoon herbes de Provence
- 1/4 teaspoon red pepper flakes (optional)
- 1/4 cup pitted black olives (Niçoise or Kalamata)
Garnish
- 2 tablespoons chopped fresh parsley
- Lemon wedges for serving
Instructions
- Prepare the Cod: Pat the cod fillets dry with paper towels and season both sides with salt and black pepper to enhance their natural flavor.
- Sear the Cod: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the cod fillets and sear for 2–3 minutes per side until they develop a light golden crust. Remove the fillets from the skillet and set aside to keep warm.
- Sauté Vegetables: In the same skillet, add the remaining tablespoon of olive oil. Sauté the thinly sliced onion for 2–3 minutes until softened and translucent, then add the minced garlic, sliced red bell pepper, and zucchini. Cook together for 4–5 minutes until the vegetables are tender and fragrant.
- Add Sauce Components: Stir in the diced tomatoes with their juices, dry white wine, herbes de Provence, and optional red pepper flakes. Allow the mixture to simmer for 5–7 minutes so the sauce thickens slightly and the flavors meld beautifully.
- Cook Cod in Sauce: Return the cod fillets to the skillet, gently nestling them into the simmering sauce. Cover the skillet and cook for an additional 5–7 minutes or until the cod turns opaque and flakes easily with a fork.
- Finish and Garnish: Stir in the pitted black olives and sprinkle chopped fresh parsley over the top. Serve the Cod Provençal hot, accompanied by crusty bread, rice, or roasted potatoes and lemon wedges for added brightness.
Notes
- You can substitute cod with other firm white fish such as haddock or halibut for variation.
- Adding capers provides an extra briny flavor that complements the Mediterranean profile.
- This dish pairs excellently with a dry white wine, enhancing the herbal and tomato notes.
