Pan-Seared Cod with Orange-Braised Fennel
A light and elegant low-calorie dish featuring flaky cod fillets served over tender, citrus-infused fennel and briny olives. A perfect quick and healthy weeknight dinner that is full of vibrant, Mediterranean flavor.
760 kalorie
$9 na porcję
$30 min
2 porcje
low-calorie, any cuisine
Składniki
- 300g cod fillets (2 fillets)
- 1 large fennel bulb, thinly sliced
- 1 large orange
- 50g Kalamata olives, pitted
- 2 cloves garlic, minced
- 15ml olive oil
- 100ml low-sodium vegetable broth
- Fresh dill for garnish
- Salt and black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Prepare your ingredients. Thinly slice the fennel bulb. Mince the garlic. Zest the orange, then carefully segment the flesh and set aside. Squeeze any remaining juice from the orange membranes into a small bowl.
- 2.In a large pan, heat half of the olive oil over medium heat. Add the sliced fennel and a pinch of salt. Sauté for 5-7 minutes until it begins to soften and caramelize slightly.
- 3.Add the minced garlic and cook for one more minute until fragrant. Pour in the vegetable broth and the reserved orange juice. Bring to a simmer, then reduce the heat to low, cover, and let it braise for 10-12 minutes until the fennel is tender.
- 4.While the fennel cooks, pat the cod fillets completely dry with a paper towel and season both sides with salt and pepper.
- 5.Heat the remaining olive oil in a non-stick skillet over medium-high heat. Carefully place the cod fillets in the hot pan and sear for 3-4 minutes per side, until golden brown and cooked through. The fish should flake easily with a fork.
- 6.Stir the olives and orange zest into the braised fennel. To serve, divide the fennel mixture between two plates. Top with a seared cod fillet, garnish with fresh orange segments and a sprinkle of chopped dill.
Informacje odżywcze
22g
fat
50g
carbs
16g
fiber
62g
protein
Dlaczego ten przepis
This recipe is exceptionally healthy, providing lean protein from cod for muscle health and omega-3s. Fennel and orange offer abundant fiber and vitamin C, supporting digestion and immunity, creating a balanced, nutrient-dense, and low-calorie meal.
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