Can I use a different type of fish instead of cod?

Yes. You can substitute cod with other mild, flaky white fish such as haddock, halibut, pollock, or tilapia. If using a thinner fillet, reduce the baking time by a few minutes to prevent overcooking.

Can I prepare this dish ahead of time or store leftovers?

Yes. You can slice the fennel, tomatoes, and garlic up to one day in advance and store them in an airtight container in the refrigerator. After baking, leftovers keep well for up to 2 days in the fridge. Reheat gently in the oven at 180°C for 8–10 minutes to maintain the fish’s texture. Avoid microwaving for too long, as it can dry out the cod.

How healthy is this Mediterranean Baked Cod dish?

This recipe is nutrient-dense and balanced. A serving (approximately half the recipe) provides around 250–300 calories, 30g of lean protein, heart-healthy monounsaturated fats from olive oil and olives, and plenty of fiber, vitamin C, and antioxidants from fennel, tomatoes, and orange. It’s low in carbohydrates and saturated fat, making it ideal for Mediterranean-style or light meals.

Mediterranean Baked Cod with Fennel and Orange

Name: Mediterranean Baked Cod with Fennel and Orange
Prep time: 30
Cook time: 30 min
Total time: 30 min
Yield: 2 servings
Cuisine: en
Ingredients: 300g cod fillets (2 fillets of 150g each); 1 medium fennel bulb (approx. 250g); 200g cherry tomatoes; 50g pitted Kalamata olives; 1 large orange; 2 cloves garlic; 15ml olive oil; 1 tsp dried oregano; Salt and black pepper to taste

A light and aromatic one-pan dish featuring flaky cod baked with sweet fennel, zesty orange, and savory Kalamata olives. This vibrant recipe brings the flavors of the Mediterranean to your table in under 30 minutes.

640 calorieën

$6 per portie

$30 min

2 porties

low-calorie, any cuisine

Ingrediënten

Beschikbaar voor NutriPro-leden.

Instructies

1.Preheat your oven to 200°C. Thinly slice the fennel bulb and one garlic clove. Halve the cherry tomatoes.
2.In a baking dish, toss the sliced fennel, cherry tomatoes, and olives with the olive oil, dried oregano, salt, and pepper.
3.Zest the entire orange over the vegetables in the dish. Then, juice half of the orange over the mixture and slice the remaining half into thin rounds.
4.Pat the cod fillets dry and season them with salt and pepper. Mince the remaining garlic clove and rub it over the top of the fish.
5.Nestle the cod fillets among the vegetables in the baking dish and lay a few orange slices on top of each fillet.
6.Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork and the vegetables are tender. Serve immediately.

Voedingsinformatie

24g

fat

40g

carbs

14g

fiber

55g

protein

Waarom dit recept

This recipe is exceptionally healthy, providing high-quality lean protein and omega-3s from cod. It's packed with fiber, vitamins, and antioxidants from fennel and tomatoes, supporting digestion and overall wellness in a delicious, low-calorie meal.

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⭐ Beoordelingen & recensies

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Instructies

Voedingsinformatie

Waarom dit recept

Veelgestelde vragen

Can I use a different type of fish instead of cod?

Can I prepare this dish ahead of time or store leftovers?

How healthy is this Mediterranean Baked Cod dish?

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