A light and flavorful one-pan Italian-inspired dish featuring flaky cod baked with sweet fennel, juicy cherry tomatoes, and briny olives. A perfect healthy weeknight meal that is both simple and elegant.
*La imagen es ilustrativa y puede diferir del resultado real (generada por IA).*
Ingredientes
- 600g cod fillets (4x150g)
- 1 large fennel bulb (approx. 300g), thinly sliced
- 300g cherry tomatoes, halved
- 1 large shallot, thinly sliced
- 3 cloves garlic, minced
- 80g Kalamata olives, pitted
- 30g capers, rinsed
- 45ml extra virgin olive oil
- 1 tsp dried oregano
- 1 lemon
- 20g fresh parsley, chopped
- Salt and black pepper to taste
Disponible para miembros NutriPro.
Instrucciones
- 1.Preheat your oven to 200°C. In a large baking dish, combine the sliced fennel, shallot, halved cherry tomatoes, olives, and capers.
- 2.Add the minced garlic, dried oregano, 30ml (2 tbsp) of olive oil, salt, and pepper. Toss everything together until well coated and arrange in a single layer.
- 3.Bake the vegetable mixture for 15 minutes, allowing the fennel to begin to soften and the tomatoes to lightly blister.
- 4.While the vegetables are baking, pat the cod fillets dry with a paper towel and season both sides with salt and pepper.
- 5.Remove the baking dish from the oven. Nestle the seasoned cod fillets among the vegetables. Drizzle the remaining 15ml (1 tbsp) of olive oil and the juice of half a lemon over the fish.
- 6.Return the dish to the oven and bake for an additional 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Garnish with fresh chopped parsley and serve immediately with wedges from the remaining lemon half.
Información nutricional
Por qué esta receta
This nutritious recipe is rich in lean protein and omega-3s from cod, supporting heart and brain health. It's a low-carb, high-fiber meal thanks to fennel and tomatoes, which provide essential vitamins, minerals, and antioxidants for overall wellness.
⭐ Opiniones y valoraciones
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