Mediterranean Cod with Lemon & Garlic

Wednesday 24 July 2019

I really love fish and am especially fond of Cod.  It has a lovely mild flavour, almost sweet and a dense flesh. I am not a person that really likes really "fishy" fish that much, or oily fish. The oiliest I can tolerate is salmon.  Its just the way I am.

A week or so ago I received a lovely delivery of fish from Seafresh Quality Foods.  I made a lovely low carb fish pie with some of it and today I decided to treat us each to a lush piece of the Cod that I still had in the freezer.

I have to tell you I was so thoroughly impressed with this company's service and the quality of their fish. Everything has been just beautiful. Seafresh is an on line fish monger, which sells quality fish, seafood, poultry and meat. They have access to some of the best quality products from Britain and around the world, largely due to the good relationships they have fostered with their suppliers since 1996, when they began with the very simple concept of selling high quality frozen foods to their customers right in the comfort of their own homes.  

If you would like to read more about my experience with them, you can click over to that post here. I was really impressed with it from start to finish and I would highly recommend them.

There is nothing more delicious on earth than a beautiful, fresh piece of Cod and this is some of the best. Today I decided to give it a Mediterranean treatment.

The fish is first dipped in a mixture of lemon juice, butter and olive oil and then rolled in flour to coat  . . .

The flour is seasoned with Mediterranean flavours  . . .  ground coriander, sweet Spanish Paprika (Pimenton), ground cumin, salt and black pepper  . . .

Once coated with the flour, you brown it briefly on both sides until golden brown  . . .

You then add some garlic to the lemon mixture you rolled it in initially and drizzle that over the golden brown fish fillets and bang it into a hot oven briefly  . . .

It doesn't take long until it is perfectly cooked, less than 10 minutes or so  . . .

It is so easy to overcook fish. One thing I learnt in my chef's training was that most people overcook their fish. Fish continues to cook once you remove it from the heat source, upon standing  . . .  so if you err on the side of caution, always  . . .  your fish will always end up perfectly cooked. 

Better to take it out when its almost done, than to leave it in too long and risk overcooking it.

And this fish is perfectly cooked  . . .  flaky and moist  . . .  and with that coating, so beautifully flavoured.

I enjoyed it with a simple salad  . . . 

I added a baked potato for Todd.  We were both extremely pleased with our dinners.  Extremely . . .

Yield: 4

Mediterranean Cod with Lemon & Garlic

Tender, perfectly cooked Cod, moist and delicious with Mediterranean Flavours.


  • 4 thick Cod Loins
  • 5 cloves garlic, peeled and minced
  • a large handful of fresh flat leaf parsley, chopped (about 1/4 cup)
  • 2 TBS olive oil for frying
To coat the fish:
  • 65g plain flour (1/3 cup)
  • 1 tsp ground coriander
  • 3/4 tsp sweet Spanish paprika
  • 3/4 tsp ground cumin
  • 3/4 tsp salt
  • 1/2 tsp black pepper
Lemon dressing:
  • 5 TBS fresh lemon juice
  • 5 TBS good quality olive oil
  • 2 TBS melted butter


How to cook Mediterranean Cod with Lemon & Garlic

  1. Preheat the oven to 200*C/400*F/ gas mark 6.  Have ready a heavy  oven proof skillet.
  2. Whisk together the lemon juice, butter and olive oil in a shallow dish.
  3. Whisk together the flour, coriander, paprika, cumin, salt and pepper in another shallow dish.
  4. Pat the fish fillets dry, then dip them in the butter mixture and then into the flour, shaking off any excess.  Keep the lemon mixture for a bit later on.
  5. Heat the 2 TBS of oil  in the skillet.  Add the fish, presentation side down first, and  cook over medium heat until golden brown on both sides. (It should not take more than a few minutes per side.)
  6. Add the garlic to the remaining lemon mixture.  Drizzle over the fish and then pop the skillet into the preheated oven. Roast for about 10 minutes, no longer at which time the fish should be translucent and flaking easily with the tines of a fork. (I would begin checking about 6 to 8 minutes in.)  Remove from the oven, sprinkle with the parsley and serve immediately.
Created using The Recipes Generator

Just look at how nicely cooked that is.  This was one very beautiful piece of fish, thanks to Seafresh.

A few things about Seafresh:
  • Same Day dispatch on orders received before 1 PM.
  • All packages are carefully hand packed.
  • Free delivery on orders above £50, £8 on orders below that amount. 
  • Responsibly and sustainably sourced.
  • Air Blast Frozen at source within 4 hours of being caught.
  • Wide variety to choose from. 
Do check them out on their website to find out more.
Follow them on Facebook, Twitter and Instagram.


  1. A fave of mine..lazy here..we bake it lol..:)

    1. Sounds great Monique! I just love fish any way I can get it! xoxo


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