Mediterranean Cod with White Pepper Cream, Oregano Potatoes, and Warm Fennel Olive Salad
🫒 Mediterranean Food
Intermediate

Mediterranean Cod with White Pepper Cream, Oregano Potatoes, and Warm Fennel Olive Salad

An original Mediterranean dish featuring seared cod fillets, a silky roasted pepper and yogurt cream, tender oregano potatoes, and a warm fennel, olive, and cherry tomato salad. It balances freshness, creaminess, and briny notes in an elegant yet approachable presentation.

25 minPrep
35 minCook
60 minTotal
4Servings
High Protein

Ingredients

Adjust servings
4
  • 4 approx. 680 g cod fillets (6 oz cada uno)
  • 500 g baby potatoes (cut por the mitad)
  • 1 large fennel bulb (thinly sliced finas; reservar unas frondas for decorar)
  • 180 g roasted red pepper (escurrido si es of frasco)
  • 180 g cherry tomatoes (cut por the mitad)
  • 80 g green olives (boneless and sliced)
  • 160 g plain Greek yogurt (for the cream)
  • 3 cloves garlic (2 chopped and 1 whole)
  • 1 unit lemon (2 tbsp de zumo)
  • 75 ml extra virgin olive oil (divided)
  • 60 ml dry white wine (for the cream and the pan)
  • 120 ml vegetable broth (low sodium)
  • 2 cditas dried oregano (divided)
  • 1 cdita sweet paprika (for the patatas)
  • 20 g capers (escurridas)
  • 12 g fresh parsley (chopped)
  • 6 g salt (or to taste)
  • 1/2 cdita black pepper (freshly ground)

Nutrition facts

per serving

435 kcal
Calories
35 g
Protein
22 g
Carbs
22 g
Fat
4 g
Fiber
18 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

DairyFishSulfites

Instructions

  1. 1

    Preheat the oven to 220°C / 425°F. Toss the baby potatoes with 2 tablespoons olive oil, 1 teaspoon dried oregano, the sweet paprika, half of the salt, and a little black pepper. Arrange them on a baking tray with the whole garlic clove and roast for 25 to 30 minutes at 220°C / 425°F, until golden and tender.

  2. 2

    While the potatoes roast, make the cream. In a blender cup, combine the roasted red pepper, Greek yogurt, 1 chopped garlic clove, 2 tablespoons vegetable broth, 1 tablespoon lemon juice, a little lemon zest, 1 tablespoon olive oil, and a pinch of salt. Blend until smooth. Set aside.

  3. 3

    Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the sliced fennel and cook for 4 minutes, stirring. Add the cherry tomatoes, green olives, capers, the remaining chopped garlic clove, 1 tablespoon dry white wine, and 1 tablespoon vegetable broth. Cook for 3 to 4 more minutes, until the fennel is tender but still slightly firm. Turn off the heat and add half of the parsley, some reserved fennel fronds, and a little lemon zest.

  4. 4

    Pat the cod fillets dry and season them with the remaining salt, black pepper, and the remaining teaspoon of dried oregano. Heat 1 tablespoon olive oil in an oven-safe nonstick skillet over medium-high heat. Sear the cod for 2 minutes on the first side and 1 minute on the second side.

  5. 5

    Add the remaining dry white wine and the rest of the vegetable broth to the cod skillet. Transfer the skillet to the oven and finish cooking the fish for 6 to 8 minutes at 220°C / 425°F, until it flakes easily when pressed with a fork.

  6. 6

    Squeeze the roasted garlic out of its skin and gently toss it with the hot potatoes for extra flavor. Adjust salt if needed.

  7. 7

    To serve, spread a layer of white pepper cream on each plate. Arrange a portion of oregano potatoes on top, then the cod fillet, and a generous spoonful of the warm fennel olive salad. Finish with the remaining parsley, more fennel fronds, and a few drops of the skillet juices.

Chef tips

For an even silkier cream, blend it thoroughly and pass it through a fine sieve. Pat the cod very dry before searing for better color on the surface.

Substitutions

You can substitute the cod with hake or halibut. Greek yogurt can be replaced with thick plain yogurt or an unsweetened plant-based alternative, though the flavor will change. If you do not have fennel, use thin strips of leek for a different version.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Countertop blenderIllustrative image

    Ninja Professional BL610 Blender

    Smoothies, sauces and soups

    • Smoothies, sauces and soups
    • Easy-to-wash jar
    • Check the power and jar size
    View on Amazon
  • Illustrative image: Air fryerIllustrative image

    Cosori Pro LE 5 Qt Air Fryer

    Browning and baking with little oil

    • Browns food with very little oil
    • Handy for vegetables, chicken and reheating
    • Check the basket capacity
    View on Amazon
  • Illustrative image: Digital kitchen thermometerIllustrative image

    TempPro TP19H Digital Thermometer

    Checking doneness of meat and chicken

    • Checks doneness of meat and chicken
    • Quick reading
    • Clean the probe after each use
    View on Amazon

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