Mediterranean Baked Cod with Braised Fennel and Tomatoes
A light yet flavorful one-pan dish featuring flaky cod baked on a bed of sweet braised fennel, juicy cherry tomatoes, and briny olives. A perfect low-calorie meal inspired by vibrant coastal flavors.
720 kalorie
$7 na porcję
$35 min
2 porcje
low-calorie, any cuisine
Składniki
- 300g cod fillets (2 fillets)
- 1 large fennel bulb, thinly sliced
- 200g cherry tomatoes
- 1 small onion, thinly sliced
- 2 cloves garlic, minced
- 50g Kalamata olives, pitted
- 30ml extra virgin olive oil
- 60ml vegetable broth or water
- 1 lemon
- Handful of fresh parsley, chopped
- Salt and 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 season both sides with salt and pepper.
- 2.Heat 15ml (1 tbsp) of olive oil in a large, oven-safe skillet over medium heat. Add the sliced onion and fennel. Sauté for 5-7 minutes until they begin to soften and become fragrant.
- 3.Add the minced garlic and cook for one more minute. Stir in the cherry tomatoes, vegetable broth, and pitted olives. Let it simmer for 5 minutes until the tomatoes start to soften.
- 4.Nestle the seasoned cod fillets into the vegetable mixture in the skillet. Drizzle the remaining 15ml of olive oil and the juice of half a lemon over the fish.
- 5.Transfer the entire skillet to the preheated oven. Bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 6.Carefully remove the skillet from the oven. Garnish generously with fresh parsley and serve immediately with the remaining lemon cut into wedges.
Informacje odżywcze
36g
fat
44g
carbs
15g
fiber
63g
protein
Dlaczego ten przepis
This balanced meal provides lean protein from cod for muscle health and is rich in fiber and antioxidants from fennel and tomatoes, supporting digestion. Healthy fats from olive oil and olives promote heart health, making it a nutritious, low-calorie choice.
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