Mediterranean Cod

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (5 oz cod, 1 cup (about 6 3/4 oz) veggies & sauce) contains 330 calories, 14 g carbohydrate, (7 g fiber), 32 g protein, 14 g fat, (5 g saturated fat), 95 mg cholesterol, 230 mg omega-3 fats, and 1030 mg sodium.
  • Calories per Serving: 330
  • Servings: 4
  • Active Time: 40 minutes
  • Total Time to Make: 40 minutes
EZ Meal Option
Mediterranean Cod



  1. Season cod lightly with salt and pepper. Dust with pan-searing flour; pat off excess.
  2. Heat oil in braising pan on MED-HIGH until oil faintly smokes; add cod. Cook about 3 min until cod changes color one-quarter of way up and seared side has browned. Turn over; cook about 2 min, until second side has browned. Remove cod from pan; set aside.
  3. Remove pan from heat; add wine and broth. Return pan to heat; bring to boil. Cook, stirring, about 5 min until liquid is reduced by half. Add capers, olives, artichokes, spinach and cod; cover. Cook about 6 min until internal temp of cod reaches 130 degrees (check by inserting thermometer halfway into thickest part of cod). Remove cod from pan; set aside.
  4. Transfer veggie mixture to serving platter; reserve liquid in pan. Top veggies with cod. Add lemon juice and butter to pan; stir to melt butter. Cook, stirring, about 4 min, until liquid is reduced. Pour liquid over cod and veggies; garnish with lemon slices and capers.

List Quick View
List Quick View


Not Available at
Items listed as Not Available may not be sold in your store or may not be available at this time.
Est. List Total at
Your estimated total will vary depending on weight/number of items, tax, discounts, etc. Your actual total can only be determined upon purchase at checkout.
Not Available