Mediterranean Baked Cod with Fennel and Orange
A vibrant and aromatic one-pan dish featuring flaky cod baked with sweet fennel, juicy cherry tomatoes, zesty orange, and briny olives. An elegant yet simple meal, rich in Mediterranean flavors and perfect for a healthy weeknight dinner.
820 kalorie
$7 na porcję
$30 min
2 porcje
pescatarian, any cuisine
Składniki
- 300g cod fillets (2 fillets)
- 1 medium fennel bulb, thinly sliced
- 200g cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 1 large orange
- 50g Kalamata olives, pitted
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 2 sprigs fresh thyme
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C. Zest half the orange and set aside, then juice that half. Thinly slice the remaining half of the orange.
- 2.In a medium baking dish, combine the sliced fennel, red onion, halved cherry tomatoes, olives, and minced garlic.
- 3.Drizzle with olive oil and the fresh orange juice. Strip the thyme leaves from the sprigs and sprinkle over the vegetables along with salt and pepper. Toss to coat.
- 4.Arrange the vegetables in an even layer and bake for 15 minutes until they begin to soften.
- 5.Remove the dish from the oven. Gently nestle the cod fillets into the vegetables and arrange the orange slices on top.
- 6.Return to the oven and bake for another 10-12 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Garnish with the reserved orange zest and serve immediately, spooning the vegetables and pan juices over the fish.
Informacje odżywcze
20g
fat
30g
carbs
7g
fiber
31g
protein
Dlaczego ten przepis
This recipe is exceptionally nutritious, providing high-quality lean protein and omega-3s from cod. Fennel and tomatoes offer abundant fiber and vitamins, supporting digestion and immune health for a truly balanced meal.