Mediterranean Poached Cod with Fennel and Leeks
A light and elegant dish featuring delicate cod fillets gently poached in a vibrant, aromatic broth with sweet fennel, tender leeks, and burst cherry tomatoes. A perfect low-calorie, one-pan meal.
618 calories
$10 per serving
$25 min
2 servings
low-calorie, any cuisine
Ingredients
- 2 cod fillets (approx. 150g each)
- 1 tablespoon olive oil
- 1 medium fennel bulb, thinly sliced
- 1 large leek, white and light green parts, sliced
- 2 cloves garlic, minced
- 250g cherry tomatoes, halved
- 250ml low-sodium vegetable broth
- 50g Kalamata olives, pitted
- 1 tablespoon capers, rinsed
- 1 lemon, for zest and juice
- 2 tablespoons fresh parsley or dill, chopped
- Salt and black pepper to taste
Instructions
- 1.Pat the cod fillets dry and season lightly with salt and pepper. Set aside.
- 2.Heat olive oil in a large skillet or pan over medium heat. Add the sliced fennel and leek, and cook for 5-7 minutes until they begin to soften.
- 3.Add the minced garlic and cook for another minute until fragrant. Then, add the halved cherry tomatoes, vegetable broth, olives, and capers. Bring to a gentle simmer.
- 4.Reduce the heat to low. Nestle the cod fillets into the vegetable broth. Cover the pan and let the fish gently poach for 8-10 minutes, or until the cod is opaque and flakes easily with a fork.
- 5.Carefully remove the pan from the heat. Squeeze the juice of half the lemon over the dish and sprinkle with fresh lemon zest and chopped parsley or dill. Serve immediately, spooning the broth and vegetables over the fish.
Nutrition Information
22g
fat
40g
carbs
14g
fiber
65g
protein
Why this recipe
This recipe is exceptionally healthy, providing lean protein from cod and a wealth of vitamins and fiber from fennel and leeks. The light poaching method preserves nutrients and minimizes added fats, creating a balanced, low-calorie, and heart-healthy meal.
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