Mediterranean Baked Cod with Fennel & Orange
A vibrant and aromatic one-pan dish featuring flaky cod baked on a bed of sweet fennel, juicy cherry tomatoes, and zesty orange slices. An effortless, elegant, and healthy meal inspired by coastal Mediterranean flavors.
910 calories
$9 par portion
$30 min
2 portions
pescatarian, any cuisine
Ingrédients
- 2 cod fillets (approx. 180g each)
- 1 large fennel bulb, thinly sliced
- 200g cherry tomatoes
- 1 small red onion, thinly sliced
- 1 orange
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Fresh parsley, chopped, for garnish
- Salt and freshly ground black pepper
Disponible pour les membres NutriPro.
Instructions
- 1.Preheat your oven to 200°C.
- 2.In a baking dish, toss the sliced fennel, red onion, cherry tomatoes, and minced garlic with 1 tablespoon of olive oil, dried oregano, salt, and pepper.
- 3.Arrange the vegetables in an even layer and roast for 10 minutes to begin softening them.
- 4.While the vegetables roast, pat the cod fillets dry and season them with salt and pepper.
- 5.Remove the dish from the oven. Nestle the cod fillets on top of the vegetables. Drizzle with the remaining olive oil and the juice from half of the orange.
- 6.Thinly slice the other half of the orange and arrange the slices on and around the fish.
- 7.Return the dish to the oven and bake for another 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 8.Garnish with fresh chopped parsley before serving.
Informations nutritionnelles
42g
fat
44g
carbs
14g
fiber
82g
protein
Pourquoi cette recette
This recipe is rich in lean protein and omega-3s from cod, essential for heart and brain health. Fennel and tomatoes provide abundant fiber, vitamins, and antioxidants, supporting digestion and overall wellness in this balanced, nutritious meal.