Mediterranean Baked Cod with Fennel & Tomatoes
A light, aromatic, and incredibly easy low-calorie dish. Flaky cod is baked in a parchment paper packet with sweet fennel, juicy cherry tomatoes, and briny olives, steaming in its own flavorful juices.
560 calorieën
$8 per portie
$30 min
2 porties
low-calorie, any cuisine
Ingrediënten
- 300g cod fillets (2 fillets)
- 1 medium fennel bulb, thinly sliced
- 200g cherry tomatoes, halved
- 50g Kalamata olives, pitted
- 2 cloves garlic, thinly sliced
- 1 tablespoon olive oil
- 1 lemon, for juice
- Small bunch of fresh dill, chopped
- Salt and freshly ground black pepper to taste
Beschikbaar voor NutriPro-leden.
Instructies
- 1.Preheat your oven to 200°C. Prepare two large rectangular pieces of parchment paper.
- 2.In the center of each parchment sheet, create a bed with half of the sliced fennel.
- 3.Place a cod fillet on top of the fennel. Arrange the halved cherry tomatoes, olives, and sliced garlic around the fish.
- 4.Drizzle each fillet evenly with olive oil and a generous squeeze of fresh lemon juice.
- 5.Season with salt, pepper, and a good sprinkle of the chopped fresh dill.
- 6.Fold the parchment paper over the ingredients to form a packet. Tightly crimp and fold the edges to create a seal, trapping the steam inside.
- 7.Place the packets on a baking sheet and bake for 15-20 minutes. The fish is done when it is opaque and flakes easily with a fork.
- 8.Carefully cut or tear open the packets, being mindful of hot steam. Serve immediately, either in the parchment or plated.
Voedingsinformatie
22g
fat
29g
carbs
12g
fiber
62g
protein
Waarom dit recept
This recipe is rich in lean protein and omega-3s from cod, supporting brain and heart health. Fennel and tomatoes provide essential fiber, vitamins, and antioxidants, creating a balanced, nutritious, and low-calorie meal.
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