Pan-Seared Cod with Fennel & Orange Salsa
A light and elegant dish featuring perfectly seared cod topped with a vibrant, refreshing salsa of shaved fennel, juicy orange segments, and savory olives. A quick, healthy meal packed with Mediterranean flavors.
810 kalorie
$9 na porcję
$25 min
2 porcje
nut-free, any cuisine
Składniki
- 300g cod fillets, skinless
- 1 medium fennel bulb, thinly shaved
- 1 large orange
- 50g Kalamata olives, pitted and halved
- 1 small red onion, thinly sliced
- 2 tablespoons extra virgin olive oil
- 1 clove garlic, minced
- Fresh parsley, chopped for garnish
- Sea salt to taste
- Black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Prepare the salsa. In a medium bowl, combine the shaved fennel, sliced red onion, and halved olives.
- 2.Zest the orange into the bowl. Then, peel the orange and carefully segment it, adding the segments to the bowl. Squeeze any remaining juice from the orange membrane over the salsa.
- 3.Add 1 tablespoon of olive oil, a pinch of salt, and pepper to the salsa. Gently toss to combine and set aside to let the flavors meld.
- 4.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper.
- 5.Heat the remaining 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Add the minced garlic and cook for 30 seconds until fragrant.
- 6.Place the cod fillets in the hot skillet. Sear for 3-4 minutes per side, until golden brown and cooked through. The fish should flake easily with a fork.
- 7.To serve, place a seared cod fillet on each plate and top generously with the fennel and orange salsa. Garnish with fresh parsley.
Informacje odżywcze
45g
fat
30g
carbs
13g
fiber
60g
protein
Dlaczego ten przepis
This recipe is incredibly nutritious, offering lean protein and heart-healthy omega-3s from cod. The fennel and orange salsa provides abundant fiber, vitamin C, and antioxidants, supporting digestion and immune function in a delicious, low-calorie meal.