Mediterranean Baked Cod with Fennel & Orange Salad
A light and vibrant dish featuring flaky baked cod served over a refreshing fennel, chickpea, and orange salad. This nutritious meal is perfect for a healthy and flavorful weeknight dinner.
1020 kalorie
$9 na porcję
$30 min
2 porcje
pescatarian, any cuisine
Składniki
- 300g cod fillets (2 fillets)
- 250g fennel bulb
- 240g canned chickpeas, drained and rinsed
- 150g cherry tomatoes
- 1/2 small red onion
- 1 large orange
- 15g fresh dill
- 15g fresh parsley
- 2 cloves garlic
- 45ml extra virgin olive oil
- 1/2 lemon
- Salt to taste
- Black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C. Pat the cod fillets dry with a paper towel and place them on a baking sheet lined with parchment paper.
- 2.Mince the garlic. Season the cod with salt, pepper, and half of the minced garlic. Drizzle with 15ml (1 tablespoon) of olive oil.
- 3.Bake the cod for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
- 4.While the cod bakes, prepare the salad. Thinly slice the fennel bulb and the red onion. Halve the cherry tomatoes.
- 5.In a large bowl, combine the sliced fennel, red onion, cherry tomatoes, and the drained chickpeas.
- 6.For the dressing, zest and juice the orange into a small bowl. Whisk in the remaining 30ml (2 tablespoons) of olive oil, the juice from half a lemon, the rest of the minced garlic, and the freshly chopped dill and parsley.
- 7.Pour the dressing over the salad and toss gently to combine. Season with a little more salt and pepper if needed.
- 8.Divide the fennel and chickpea salad between two plates and top each with a warm baked cod fillet to serve.
Informacje odżywcze
44g
fat
62g
carbs
34g
fiber
78g
protein
Dlaczego ten przepis
This recipe is exceptionally healthy, combining lean protein from cod, rich in omega-3s, with fiber-packed chickpeas and fennel. The vibrant salad provides a wealth of vitamins and antioxidants, while olive oil ensures a source of healthy monounsaturated fats.