Pan-Seared Cod with Mediterranean Vegetable Ragout
A light yet satisfying dish featuring flaky cod fillets served over a vibrant, savory ragout of fennel, artichokes, and cherry tomatoes. A taste of the Mediterranean in one healthy, dairy-free meal.
685 calories
$8 par portion
$35 min
2 portions
dairy-free, any cuisine
Ingrédients
- 300g cod fillets (2 fillets)
- 1 medium fennel bulb (approx. 250g), thinly sliced
- 200g cherry tomatoes, halved
- 200g canned artichoke hearts in water, drained and quartered
- 1 leek, white and light green parts, thinly sliced
- 2 cloves garlic, minced
- 150ml vegetable broth
- 30ml olive oil
- 2 tablespoons fresh dill, chopped
- 1 lemon, for juice
- Salt to taste
- Black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper.
- 2.Heat 15ml (1 tbsp) of olive oil in a large skillet over medium heat. Add the sliced leek and fennel, and sauté for 5-7 minutes until they begin to soften.
- 3.Add the minced garlic and cook for another minute until fragrant. Then, stir in the halved cherry tomatoes, quartered artichoke hearts, and vegetable broth.
- 4.Bring the ragout to a simmer, then reduce the heat to low, cover the skillet, and let it cook for 10-12 minutes until the vegetables are tender.
- 5.While the ragout simmers, heat the remaining 15ml (1 tbsp) of olive oil in a separate non-stick pan over medium-high heat. Carefully place the seasoned cod fillets in the pan.
- 6.Sear the cod for 3-4 minutes on one side until golden brown and crispy. Flip carefully and cook for another 2-3 minutes, or until the fish is opaque and flakes easily with a fork.
- 7.Stir the fresh dill and a generous squeeze of lemon juice into the finished vegetable ragout. Adjust seasoning with salt and pepper if needed.
- 8.To serve, spoon the vegetable ragout onto two plates and place a seared cod fillet on top of each portion.
Informations nutritionnelles
30g
fat
34g
carbs
16g
fiber
62g
protein
Pourquoi cette recette
This recipe is packed with lean protein and omega-3s from cod, promoting heart and brain health. The vegetable ragout is rich in fiber, vitamins, and antioxidants, supporting digestion and overall wellness in a balanced, nutritious meal.