Mediterranean-style cod with artichoke hearts and Kalamata olives

In order to bring you the best organic produce, some ingredients may differ from those depicted.

Mediterranean-style cod with artichoke hearts and Kalamata olives

Diabetes-Friendly, Mediterranean, Dairy-Free, Gluten-Free, Lean & Clean, Soy-Free

2 Servings, 330 Calories/Serving

20 Minutes

Iconic Mediterranean ingredients, including juicy artichoke hearts, olives, and tomatoes, join braised fish for a light and delicious gluten-free, one-pan meal.

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In your bag

1 bag serves 2 (2 bags serve 4)
Sun Basket is proud to source the organic ingredients indicated below. On the rare occasion we are unable to meet our organic promise, we'll put a note in your bag.
  • 6 ounces organic fingerling or new potatoes
  • 6 ounces organic grape or Sungold tomatoes
  • Fish options:
  • 2 wild cod fillets (about 6 ounces each)
  • 2 wild Alaskan halibut fillets (about 6 ounces each)
  • 2 sustainably raised rainbow trout fillets (about 6 ounces each)
  • 3 tablespoons pitted Kalamata olives
  • 1 organic lemom
  • ⅓ cup cooked quartered artichoke hearts
  • 4 or 5 sprigs organic fresh basil
Chef's Tip
If you don’t have a big enough lid to cover your frying pan when cooking the fish, cover it with a sheet pan. Carefully remove the sheet pan after cooking.
Make It Leaner
A small amount of olives can go a long way in the flavor department. Use only half the olives to get the briny, savory notes the dish needs and save 20 calories and 115 milligrams of sodium per serving. Use only 1 teaspoon oil to cook the potatoes to cut an additional 20 calories and 2.5 grams of fat per serving.
Ingredient IQ
Fishy fact! You can tell the age of a cod by counting its growth rings. Cod have bone-like structures called otoliths located right behind their brains that help them sense gravity and direction. The otoliths accumulate layers of calcium carbonate as the fish grows, creating rings. As with counting rings on a tree trunk, the number of rings on the otoliths can help determine the age of the fish.

Nutrition per serving

Calories: 330, Protein: 34g (68% DV), Fiber: 5g (20% DV), Total Fat: 9g (14% DV), Monounsaturated Fat: 23g, Polyunsaturated Fat: 3.5g, Saturated Fat: 0.5g (3% DV), Cholesterol: 80mg (27% DV), Sodium: 590mg (25% DV), Carbohydrates: 25g (8% DV), Total Sugars: 4g, Added Sugars: 0g (0% DV).

Sodium does not include pantry salt; for reference, ⅛ teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten. *Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans.

Instructions

2-serving instructions (4-serving modifications in red)

Wash produce before use

1

Start the potatoes and tomatoes

  • Scrub the potatoes; cut the potatoes in half lengthwise, then in half crosswise.
  • Cut the tomatoes in half.
In a large frying pan over medium-high heat, warm 2 to 3 teaspoons oil until hot but not smoking. Add the potatoes, season with salt and pepper, and cook, stirring occasionally, until starting to brown, 4 to 6 minutes. Stir in the tomatoes, lightly crushing them with the back of a wooden spoon, and season with salt and pepper. Cook, stirring occasionally, until the potatoes are starting to soften and the tomatoes begin to release their juices, 2 to 3 minutes.
While the potatoes and tomatoes cook, prepare the fish, olives, and lemon.

2

Prep and cook the fish

Prep and cook instructions are almost identical for all fish options.
  • Pat the fish dry with a paper towel; season the cod or halibut generously with salt and pepper, the trout lightly.
  • Cut the olives in half lengthwise.
  • Zest the lemon and juice half, keeping the zest and juice separate; cut half into wedges. Set aside the zest and wedges for garnish. [Zest and juice 1 lemon; cut 1 lemon into wedges.]
To the pan with the potatoes and tomatoes, add ¼ cup [½ cup] water and bring to a simmer over medium-high heat. Add the fish (skin side down for the trout), nestling the fish among the vegetables. Add the olives and artichoke hearts, cover, and cook until the potatoes are tender and the fish is opaque and flaky, 6 to 8 minutes for cod or trout, 8 to 10 minutes for halibut. Remove from the heat, stir in 1 tablespoon [2 TBL] lemon juice, and season to taste with salt and pepper.
When the fish is almost done, prepare the basil.

3

Prep the basil

  • Strip the basil leaves from the stems; coarsely tear the leaves.

Serve

Transfer the fish and vegetables to individual plates, garnish with the basil and lemon zest, and serve with the lemon wedges.
Kids Can!
  • Scrub the potatoes.
  • Juice the lemon.
  • Strip and tear the basil leaves.
  • Garnish with the basil and lemon zest.