Baked Cod with Fennel, Orange, and Olive Relish
A light and aromatic Mediterranean-inspired fish dish, featuring tender baked cod paired with sweet roasted fennel and a zesty orange-olive relish. Perfect for a quick, healthy, and flavorful weeknight dinner.
760 calories
$9 par portion
$30 min
2 portions
low-calorie, any cuisine
Ingrédients
- 300g cod fillets (2 fillets)
- 1 medium fennel bulb (approx. 250g)
- 1 large orange
- 50g Kalamata olives, pitted
- 150g cherry tomatoes
- 1 small red onion
- 2 cloves garlic
- 15g fresh parsley
- 30ml extra virgin olive oil
- Salt to taste
- Freshly ground black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Preheat your oven to 200°C. Thinly slice the fennel bulb and half of the red onion. Mince the garlic cloves.
- 2.On a baking sheet, toss the sliced fennel and onion with half of the olive oil (15ml), salt, and pepper. Roast for 10 minutes until they begin to soften.
- 3.While the fennel roasts, prepare the relish. Finely chop the remaining red onion and parsley. Roughly chop the olives. Zest the orange, then peel and chop the segments into small pieces.
- 4.In a bowl, combine the chopped olives, orange segments, orange zest, parsley, remaining red onion, and the rest of the olive oil (15ml). Mix well.
- 5.Pat the cod fillets dry and season with salt and pepper. After 10 minutes, add the cherry tomatoes to the baking sheet and place the cod fillets on top of the vegetables.
- 6.Bake for another 12-15 minutes, until the cod is opaque and flakes easily with a fork.
- 7.Serve the baked cod and roasted vegetables immediately, topped with a generous spoonful of the fresh orange and olive relish.
Informations nutritionnelles
36g
fat
50g
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. Fennel and tomatoes provide essential fiber and vitamins, while olives and olive oil offer healthy fats, creating a balanced, low-calorie, and nutritious meal.
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