Herbed Cod with Fennel and Orange Salad
A light and refreshing Mediterranean-inspired dish featuring flaky baked cod seasoned with herbs, served alongside a crisp and zesty fennel and orange salad. Perfect for a quick, healthy, and low-calorie meal.
685 calories
$7 par portion
$25 min
2 portions
low-calorie, any cuisine
Ingrédients
- 300g cod fillets (2 fillets)
- 1 large fennel bulb (approx. 250g)
- 1 large orange
- 1/2 red onion
- 15g fresh dill or parsley, chopped
- 30ml extra virgin olive oil
- 1 lemon
- 1 clove garlic, minced
- Salt to taste
- Black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Preheat your oven to 200°C. Line a baking sheet with parchment paper.
- 2.Pat the cod fillets dry and place them on the prepared baking sheet. In a small bowl, mix 15ml of olive oil, minced garlic, half of the chopped herbs, salt, and pepper. Brush this mixture evenly over the cod fillets.
- 3.Bake the cod for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
- 4.While the cod is baking, prepare the salad. Thinly slice the fennel bulb and the red onion. A mandoline is excellent for this.
- 5.Peel and segment the orange, removing any pith. Squeeze any remaining juice from the orange core into a large bowl.
- 6.To the bowl with the orange juice, add the sliced fennel, red onion, orange segments, and the remaining chopped herbs.
- 7.Create the dressing by whisking the remaining 15ml of olive oil and the juice of half a lemon into the bowl with the salad. Season with a pinch of salt and pepper and toss gently to combine.
- 8.Serve the warm baked cod immediately with a generous portion of the fresh fennel and orange salad.
Informations nutritionnelles
30g
fat
38g
carbs
12g
fiber
57g
protein
Pourquoi cette recette
This dish is exceptionally healthy, providing lean protein and omega-3s from cod for muscle and brain health. The fennel and orange salad offers abundant fiber, vitamin C, and antioxidants, supporting digestion and immunity in a balanced, low-calorie meal.
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