How can I meal prep or store leftovers of this dish?

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet over low heat or in the oven at 160°C until warmed through. For meal prep, you can roast the fennel and prepare the harissa mixture in advance, then cook the fish fresh just before serving for the best texture.

Is this dish suitable for a keto or low-carb diet, and what’s the approximate nutrition breakdown?

Yes, this recipe is naturally keto-friendly and low in carbohydrates. Each serving (one fillet with fennel and olives) provides approximately 320–350 calories, 25–28g of protein, 22–25g of healthy fats, and about 5–6g of net carbs. The harissa and olive oil contribute beneficial fats while keeping the dish full of flavor without added sugars.

Can I use another type of fish instead of cod?

Yes, you can substitute cod with other firm white fish such as haddock, halibut, or sea bass. These options hold up well to pan-searing and pair beautifully with the bold harissa flavor. Just adjust the cooking time slightly depending on the thickness of the fillets.

Pan-Seared Harissa Cod with Roasted Fennel and Olives

Name: Pan-Seared Harissa Cod with Roasted Fennel and Olives
Prep time: 30
Cook time: 30 min
Total time: 30 min
Yield: 2 servings
Cuisine: en
Ingredients: 300g cod fillets (2 fillets); 1 large fennel bulb; 60g Kalamata olives, pitted; 30g harissa paste (no sugar added); 45ml extra virgin olive oil; 2 cloves garlic, minced; 1 lemon; Fresh parsley for garnish; Salt and freshly ground black pepper to taste

A vibrant and spicy keto dish featuring flaky cod with a zesty harissa crust, served over tender roasted fennel and briny olives. A perfect low-carb, high-flavor meal that's both elegant and easy to prepare.

*Zdjęcie ma charakter poglądowy i może różnić się od rzeczywistego przepisu (generowane przez AI).*

833 kalorie

$8 na porcję

$30 min

2 porcje

keto, any cuisine

Składniki

Dostępne dla członków NutriPro.

Instrukcje

1.Preheat your oven to 200°C. Thinly slice the fennel bulb, discarding the tough core.
2.On a baking sheet, toss the fennel slices with 15ml (1 tbsp) of olive oil, salt, and pepper. Roast for 15-20 minutes, or until tender and lightly golden.
3.While the fennel is roasting, pat the cod fillets dry. In a small bowl, mix the harissa paste with 15ml (1 tbsp) of olive oil.
4.Generously coat both sides of the cod fillets with the harissa mixture and season with a pinch of salt.
5.Heat the remaining 15ml (1 tbsp) of olive oil in a large non-stick skillet over medium-high heat. Carefully place the cod in the pan and sear for 3-4 minutes per side, until opaque and cooked through.
6.Add the roasted fennel, minced garlic, and olives to the skillet during the last minute of cooking. Squeeze the juice of half a lemon over everything to deglaze the pan.
7.Serve immediately, garnished with fresh chopped parsley and an extra lemon wedge on the side.

Informacje odżywcze

51g

fat

32g

carbs

11g

fiber

59g

protein

Dlaczego ten przepis

This recipe is packed with lean protein from cod and healthy fats from olives and olive oil, supporting a balanced ketogenic diet. Fennel provides essential fiber and vitamins, making this a nutrient-dense, low-carb meal for sustained energy and gut health.

Najczęściej zadawane pytania

⭐ Opinie i oceny

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Przygotowujemy coś pysznego...

Składniki

Instrukcje

Informacje odżywcze

Dlaczego ten przepis

Najczęściej zadawane pytania

How can I meal prep or store leftovers of this dish?

Is this dish suitable for a keto or low-carb diet, and what’s the approximate nutrition breakdown?

Can I use another type of fish instead of cod?

⭐ Opinie i oceny

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Mediterranean Lamb Koftas with Cauliflower Tabbouleh

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Spiced Lamb Koftas with Herbed Cauliflower Tabbouleh

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Keto Moroccan Lamb with Cauliflower & Olives

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Keto Baked Cod with Asparagus and Lemon-Herb Butter

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Keto Lamb Koftas with Zucchini-Mint Raita

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Keto Cod & Chorizo Stew with Kale

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