Mediterranean Baked Cod with Fennel and Orange
A light and flavorful one-pan meal featuring flaky cod baked with sweet fennel, zesty orange slices, and vibrant cherry tomatoes. A perfect low-calorie, nutrient-packed dinner.
842 calories
$7 per serving
$30 min
2 servings
low-calorie, any cuisine
Ingredients
- 300g cod fillets (2 fillets)
- 1 medium fennel bulb, thinly sliced
- 1 large orange, sliced
- 200g cherry tomatoes
- 50g pitted black olives
- 1 small red onion, thinly sliced
- 2 cloves garlic, minced
- 30ml olive oil
- 2 sprigs fresh thyme
- Salt and black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. On a large baking sheet, toss the sliced fennel, red onion, and half of the orange slices with olive oil, minced garlic, salt, and pepper.
- 2.Arrange the vegetables in a single layer and roast for 10-12 minutes, until they begin to soften.
- 3.Remove the baking sheet from the oven. Add the cherry tomatoes and place the cod fillets on top of the vegetables.
- 4.Season the cod with a little more salt and pepper. Lay the remaining orange slices and the thyme sprigs over the fish.
- 5.Return the sheet pan to the oven and bake for an additional 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 6.Just before serving, scatter the black olives over the dish. Squeeze a little juice from one of the baked orange slices over the cod for extra flavor.
Nutrition Information
20g
fat
28g
carbs
9g
fiber
34g
protein
Why this recipe
This recipe is exceptionally healthy, providing lean protein from cod and a wealth of vitamins and fiber from fennel, orange, and tomatoes. Baking ensures a low-calorie preparation rich in heart-healthy fats.
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