Mediterranean meals don’t have to be complicated, lengthy, or expensive. This quick and easy recipe hits all the “Mediterranean buttons” and is ready in half an hour.

In addition to being quick to prepare and super-tasty, it’s low in carbohydrate (perfect for all you keto-tarians), packed with antioxidant & anti-inflammatory plant foods, healthy fats, gluten-free, and can be dairy-free (by omitting the cheese).

What’s not to like? Let’s go!

Weeknight Provencal Cod

Keyword: 30 Minutes Max., Dairy-Free (or can be), Fish & Seafood, Gluten-Free (or can be), Keto (or can be)
Total Time: 30 minutes
Servings: 4
Calories: 421kcal
Quick, easy, and delicious -- Mediterranean eating doesn't get any easier
Print Recipe


  • lbs fresh cod cut into 4 equal servings. Cod fillets usually comprise a thinner and a thicker part; the thinner section will need a shorter cooking time (overcooking turns it dry and rubbery)
  • 1 tbsp lemon juice freshly pressed
  • ¾ tsp salt
  • ½ tsp black pepper freshly ground
  • ¼ cup olive oil
  • 1 large red onion sliced thinly
  • 2 medium bell peppers different colors (I usually use one red and one yellow or orange pepper)
  • 4 cloves garlic minced
  • 1 tbsp Herbes de Provence or Italian seasoning
  • 2 bay leaves
  • 2 cups chopped tomatoes I like to use halved grape tomatoes
  • 1 medium zucchini thinly sliced (I use a mandolin to obtain thin, even slices)
  • 1 medium summer squash thinly sliced (ditto re. mandolin)
  • 12 pitted kalamata olives halved
  • 1 tbsp tomato paste
  • ½ cup dry white wine or chicken broth or tomato juice
  • a dash of Asian fish sauce optional; I love Red Boat
  • 2 oz grated cheese I like Gruyere or cheddar
  • ¼ cup fresh basil finely minced or sliced


  • Set the cod pieces on a plate and pat dry with paper towel. Drizzle with lemon juice and sprinkle lightly with a little of the salt & pepper.
  • Warm a large, shallow pot over medium-high heat and add olive oil. Once the oil shimmers, add onions, peppers, garlic, salt and pepper, Herbes de Provence, and bay leaves. Stir to combine and saute for 5-6 minutes, or until the vegetables begin to soften.
  • Add tomatoes, zucchini and summer squash, olives, tomato paste, and white wine. Stir to combine, cover and cook over medium heat for another 10 minutes.
  • Once the vegetables are soft, season to taste with salt, pepper, and fish sauce (if using). Nestle the cod portions gently among the vegetables, spooning a little of the vegetable juices over the fish. If you have cod portions of different thicknesses, add the thinner pieces 3-4 minutes after the thick pieces to prevent them becoming dry & rubbery. Cover and simmer on medium heat until the thickest piece of cod is cooked through (it will flake easily when poked with the tip of a paring knife).
  • Preheat the broiler and set the oven rack in the center of the oven.
  • Once the cod is cooked through, sprinkle the fish with the grated cheese and slide under the broiler for 1-2 minutes until the cheese is golden-brown. Remove from the oven, let cool for 2-3 minutes and sprinkle with the chopped basil.
  • Serve immediately, accomapnied, iof desired, by a slice of sourdough toast, boiled baby potatoes, or parboiled rice.


Calories: 421kcal | Carbohydrates: 18g | Protein: 37g | Fat: 21g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 87mg | Sodium: 882mg | Potassium: 1456mg | Fiber: 5g | Sugar: 10g | Vitamin A: 2605IU | Vitamin C: 112mg | Calcium: 225mg | Iron: 4mg