Gluten-Free•Keto•Low Carb•Main Dish•Paleo

Pan-fried Mediterranean Cod & Greek Salad [Keto, Paleo, Gluten-Free]

This pan-fried cod is just simple deliciousness. It’s nothing crazy or new it’s just simple flavours that make an amazing dish!

Did you know you can ONLY get EPA (a type of omega 3 fatty acid) from fish or algae! So although we can get the ALA + DHA (omega 3s) from eggs, dairy and a variety of nuts and seeds, we can only get the third type of omega 3 from fish or algae. EPA is anti-inflammatory and is an important nutrient for brain health. So it’s important that we include fish (or marine algae) in our diets as often as we can.

For the pan-fried mediterranean fish dish, place fish, tomatoes, and onion in a large pot or skillet. Let them simmer together for 8-10 mins until cooked, the fish should be fully cooked and the tomatoes and onions should be very soft. In the very last minute of cooking add the lemon juice, herbs, olive oil, salt and pepper. Then toss everything together and simmer for a final 1-2 mins.

For the greek salad, add the tomatoes, cucumbers, onion, and feta cheese to a bowl. Next, toss in the lemon juice, olive oil, oregano, and salt + pepper. Then just mix it all up, serve, and enjoy!

Print Recipe
 Pan-fried Mediterranean Fish + Greek Salad
This pan-fried cod is just simple deliciousness. It’s nothing crazy or new it’s just simple flavours that make an amazing dish!
Prep Time 2 mins
Cook Time 10 mins
Servings
Ingredients
Mediterranean Fish
  • 2 Fillets of Fresh or Frozen Fish sustainably caught
  • 6-8 cherry tomatoes
  • 1/2 cup Onion chopped
  • 1/2 cup variety of fresh or dried Mediterranean herbs ( basil oregano, thyme, sage etc.)
  • 1 whole lemon juiced
  • 2 tbsp Olive OIl
  • Salt & Pepper
Greek Salad
  • 10 cherry tomatoes halved
  • 1/2 cup cucumber chopped
  • 1 tbsp Onion chopped
  • 1/4 cup Feta cheese crumbled
  • 1 tbsp Lemon Juice
  • 2 tbsp Olive OIl
  • 1 tbsp Oregano
  • Salt & Pepper
Prep Time 2 mins
Cook Time 10 mins
Servings
Ingredients
Mediterranean Fish
  • 2 Fillets of Fresh or Frozen Fish sustainably caught
  • 6-8 cherry tomatoes
  • 1/2 cup Onion chopped
  • 1/2 cup variety of fresh or dried Mediterranean herbs ( basil oregano, thyme, sage etc.)
  • 1 whole lemon juiced
  • 2 tbsp Olive OIl
  • Salt & Pepper
Greek Salad
  • 10 cherry tomatoes halved
  • 1/2 cup cucumber chopped
  • 1 tbsp Onion chopped
  • 1/4 cup Feta cheese crumbled
  • 1 tbsp Lemon Juice
  • 2 tbsp Olive OIl
  • 1 tbsp Oregano
  • Salt & Pepper
Instructions
  1. Place fish, tomatoes, onion in a pan and let them simmer together for 8-10 mins until cooked.
  2. For the last minute of cooking add the lemon juice, herbs, olive oil, salt and pepper.
  3. Toss together and simmer for a final 1-2 mins.
  4. For the Greek Salad, toss all ingredients together in a bowl and serve alongside the Mediterranean Fish.
  5. Enjoy!