Provençal Cod with Cherry Tomatoes and Olives

Introduction

Provençal Cod Fillets with Cherry Tomatoes and Olives is a light, fragrant and effortlessly elegant Mediterranean dish. Inspired by the sunny flavors of southern France, this recipe brings together tender white fish, juicy cherry tomatoes, aromatic garlic and savory black olives. Herbes de Provence tie everything together with a blend of thyme, rosemary, oregano and lavender, creating a dish that tastes vibrant yet comforting.

One of the greatest advantages of this recipe is its simplicity. With only a handful of fresh ingredients and minimal prep time, you can create a flavorful meal that feels both refined and nourishing. Because cod is naturally mild and delicate, it absorbs the aromatic seasoning beautifully, while the cherry tomatoes soften and release their juices, forming a light sauce that pairs perfectly with the fish.

Whether you are looking for a quick weeknight dinner, a healthy lunch or a dish suitable for guests, this Provençal cod offers an ideal balance of taste, texture and nutritional value. It is fresh, colorful and full of Mediterranean charm.

History and Background of the Recipe

The cuisine of Provence, a region in southeastern France, is renowned for its vibrant colors, fresh ingredients and emphasis on natural flavors. Located along the Mediterranean coast, Provence has long been associated with dishes featuring olives, tomatoes, garlic and herbs. These ingredients reflect both the climate and the cultural influences of Mediterranean cooking.

Seafood plays a prominent role in Provençal cuisine due to the region’s proximity to the sea. Cod, in particular, has been enjoyed across France for centuries and is commonly prepared in simple, aromatic ways that highlight its tenderness. Baking fish with tomatoes and olives is a traditional method that enhances moisture while delivering rich flavor without heavy sauces.

Herbes de Provence, a signature seasoning blend from the region, typically contains thyme, rosemary, oregano, marjoram and occasionally lavender. The mix adds depth and captures the essence of the local landscape. When combined with ripe cherry tomatoes and briny olives, it creates a dish that embodies the heart of Provençal cooking: rustic, wholesome and naturally delicious.

This recipe honors that tradition, transforming everyday ingredients into a dish full of charm, freshness and authenticity.

Ingredients

4 cod fillets
200 g cherry tomatoes
100 g pitted black olives
2 garlic cloves
Olive oil
Herbes de Provence
Salt
Pepper

Baked Provençal cod fillets topped with cherry tomatoes, black olives, garlic and Herbes de Provence in a rustic oven dish.

Preparation

Step 1: Preheat the oven

Begin by preheating your oven to 180°C (350°F). Preparing the oven in advance ensures even cooking and allows the fish to bake gently without drying out. Cod cooks quickly, so proper temperature control is essential for tender, flaky results.

Step 2: Arrange the cod fillets in the baking dish

Place the cod fillets in an oven-safe dish, spacing them slightly apart. Cod is a delicate fish, so arranging the fillets evenly allows heat to circulate and ensures uniform cooking. Patting the fish dry beforehand can also help it absorb seasoning more effectively.

Step 3: Prepare the tomatoes and olives

Cut the cherry tomatoes in half and scatter them around the cod fillets. As they bake, the tomatoes release natural juices that blend with olive oil and herbs to create a light, flavorful sauce. Add the pitted black olives, distributing them evenly. Their salty, briny taste enhances the mild flavor of the fish and adds a touch of Mediterranean character.

Step 4: Add the garlic and seasoning

Finely chop the garlic and sprinkle it over the fish and vegetables. Garlic is an essential element of Provençal cuisine, contributing fragrance and depth. Next, season the dish with Herbes de Provence, salt and pepper. The herbs elevate the aroma, while the seasoning ensures balance and enhances the natural flavors of the ingredients.

Step 5: Drizzle with olive oil

Drizzle a generous amount of olive oil over the cod and vegetables. Olive oil is central to Mediterranean cooking and plays several roles in this recipe: it helps the fish stay moist, encourages even roasting and enriches the flavors of the tomatoes and olives.

Step 6: Bake the dish to perfection

Place the dish in the preheated oven and bake for 15 to 20 minutes. Cod cooks quickly, and you will know it is ready when it flakes easily with a fork and appears opaque throughout. Be careful not to overcook the fish, as cod can become dry when baked too long. The tomatoes should be slightly blistered, and the olives will deepen in flavor as they warm.

Step 7: Serve hot with your preferred side

Remove the dish from the oven and let it rest briefly. Serve the cod fillets hot with a side dish of your choice. Popular options include steamed rice, couscous, quinoa, roasted vegetables or crusty bread that can soak up the flavorful juices. The result is a fresh and satisfying Mediterranean meal.

Nutritional Information (Estimated per Serving)

Calories: 220–260 kcal
Protein: 28 g
Fat: 10 g
Carbohydrates: 6 g
Fiber: 2 g
Sodium: Moderate from olives
Omega-3 content: High due to the cod

Cod is a lean and highly nutritious fish, rich in protein and low in fat. The cherry tomatoes offer vitamins and antioxidants, while olives contribute healthy monounsaturated fats. The dish is naturally light and suitable for a balanced diet, particularly when paired with whole grains or fresh vegetables.

Frequently Asked Questions

Can I use a different type of fish?

Yes. This recipe works well with haddock, sea bass, halibut or pollock. Choose a firm white fish that can hold its shape while baking. Adjust the cooking time if the fillets are thicker.

Can I use green olives instead of black olives?

Absolutely. Green olives will give the dish a slightly sharper and more tangy flavor. Mixed olives also work beautifully and add visual contrast.

Can I add more vegetables?

Yes. Zucchini, bell peppers, onions or fennel complement the Provençal flavors very well. Simply slice them thinly and add them to the dish before baking.

Can I prepare this dish in advance?

You can assemble the ingredients in the baking dish a few hours ahead and refrigerate it, but bake it only when ready to serve. Fish should not rest too long in acidic ingredients, so avoid adding lemon juice until after cooking.

How do I know when cod is done?

Cod is ready when it reaches an internal temperature of 60°C (140°F) or flakes easily with a fork. The flesh should appear opaque and moist.

What sides pair well with Provençal cod?

Couscous, rice pilaf, roasted potatoes, ratatouille or a simple green salad are excellent accompaniments. Crusty bread is perfect for soaking up the juices.

Conclusion

Provençal Cod Fillets with Cherry Tomatoes and Olives is a beautiful example of how simple ingredients can create extraordinary flavor. This recipe embodies the freshness and warmth of Mediterranean cooking, blending tender cod with juicy tomatoes, briny olives, aromatic garlic and classic Provençal herbs. Because it is quick to prepare and exceptionally light, it makes an excellent choice for weeknight meals, healthy lunches or elegant dinner gatherings.

With minimal effort and a short cooking time, you can serve a dish that feels vibrant, wholesome and satisfying. Whether enjoyed on its own or paired with your favorite sides, this Provençal-style cod offers a deliciously authentic taste of southern France.

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