Pan-Seared Cod with Mediterranean Vegetable Ragout

Few dishes capture the freshness and simplicity of Mediterranean cooking like this Pan-Seared Cod with Mediterranean Vegetable Ragout. It’s light yet satisfying, perfectly balancing tender fish with a colorful medley of vegetables.

The combination of fennel, artichokes, and cherry tomatoes creates a bright, aromatic base that complements the delicate texture of cod. Ready in under 30 minutes, it’s ideal for a weeknight dinner that feels like a gourmet escape.

Whether you’re following a dairy-free diet or simply craving something wholesome and flavorful, this recipe brings the sun-kissed flavors of the Mediterranean straight to your table.

Ingredients

• 300g cod fillets (2 fillets)
• 1 medium fennel bulb (approx. 250g), thinly sliced
• 200g cherry tomatoes, halved
• 200g canned artichoke hearts in water, drained and quartered
• 1 leek, white and light green parts, thinly sliced
• 2 cloves garlic, minced
• 150ml vegetable broth
• 30ml olive oil
• 2 tablespoons fresh dill, chopped
• 1 lemon, for juice
• Salt to taste
• Black pepper to taste

Instructions

1. Pat the cod fillets dry with a paper towel and season both sides with salt and pepper.
2. Heat 15ml (1 tbsp) of olive oil in a large skillet over medium heat. Add the sliced leek and fennel, and sauté for 5–7 minutes until they begin to soften.
3. Add the minced garlic and cook for another minute until fragrant. Then, stir in the halved cherry tomatoes, quartered artichoke hearts, and vegetable broth.
4. Bring the ragout to a simmer, then reduce the heat to low, cover the skillet, and let it cook for 10–12 minutes until the vegetables are tender.
5. While the ragout simmers, heat the remaining 15ml (1 tbsp) of olive oil in a separate non-stick pan over medium-high heat. Carefully place the seasoned cod fillets in the pan.
6. Sear the cod for 3–4 minutes on one side until golden brown and crispy. Flip carefully and cook for another 2–3 minutes, or until the fish is opaque and flakes easily with a fork.
7. Stir the fresh dill and a generous squeeze of lemon juice into the finished vegetable ragout. Adjust seasoning with salt and pepper if needed.
8. To serve, spoon the vegetable ragout onto two plates and place a seared cod fillet on top of each portion.

Tips & Substitutions

• Fish options: Substitute cod with haddock or halibut for a similar flaky texture.
• Boost the flavor: Add a splash of white wine to the ragout for extra depth.
• Make it spicy: Sprinkle a pinch of red chili flakes for a gentle heat that balances the sweetness of the vegetables.

Nutrition

Approx. 685 calories per serving

• Fat: 30g
• Carbohydrates: 34g
• Fiber: 16g
• Protein: 62g

This dish is proof that healthy eating doesn’t have to be boring. With its vibrant colors, clean flavors, and quick prep time, it’s sure to become a weeknight favorite. Give it a try, share it with friends, and bring a bit of Mediterranean sunshine to your next meal!