Pan-Seared Cod with Braised Fennel and White Beans
A light yet satisfying one-pan meal featuring flaky cod fillets atop a bed of sweet, tender braised fennel, leeks, and creamy cannellini beans, brightened with fresh dill and lemon.
885 calorias
$6 por porção
$35 min
2 porções
flexitarian, any cuisine
Ingredientes
- 300g cod fillets (2 fillets)
- 1 large fennel bulb, thinly sliced
- 1 large leek, white and light green parts, sliced
- 400g can cannellini beans, rinsed and drained
- 2 cloves garlic, minced
- 150ml vegetable broth
- 30ml olive oil
- 1 lemon, for juice
- 1 small bunch fresh dill, chopped
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper. Set aside.
- 2.Heat the olive oil in a large, oven-safe skillet or pan over medium heat. Add the sliced fennel and leek, season with a pinch of salt, and cook for 8-10 minutes until softened and lightly caramelized.
- 3.Add the minced garlic and cook for another minute until fragrant. Stir in the rinsed cannellini beans and the vegetable broth. Bring to a gentle simmer and cook for 5 minutes for the flavors to meld.
- 4.Gently place the seasoned cod fillets on top of the bean and vegetable mixture in the skillet.
- 5.Cover the pan, reduce the heat to low, and let it simmer for 10-12 minutes, or until the cod is opaque and flakes easily with a fork.
- 6.Remove from heat. Squeeze fresh lemon juice over the entire dish and garnish generously with chopped fresh dill before serving.
Informações Nutricionais
30g
fat
79g
carbs
26g
fiber
77g
protein
Porque esta receita
This recipe is exceptionally healthy, providing lean protein and omega-3s from cod. It's packed with fiber from fennel, leeks, and beans, supporting digestive health and providing sustained energy without heavy carbs or fats.
Perguntas Frequentes
⭐ Avaliações e Comentários
Receitas Semelhantes
Flexitarian, any cuisine
Pan-Seared Mackerel with Warm Fennel & Freekeh Salad
A vibrant and nutritious flexitarian meal featuring omega-3 rich mackerel fillets served over a smoky freekeh and fennel salad, bursting with Mediterranean flavors. This unique dish is perfect for a quick, healthy, and satisfying weeknight dinner.