Pan-Seared Cod with Braised Fennel & White Beans
A light yet satisfying one-pan meal featuring flaky cod, sweet braised fennel, and creamy white beans. This Mediterranean-inspired dish is packed with flavor and comes together in under 30 minutes, making it perfect for a healthy weeknight dinner.
850 calories
$7 per serving
$25 min
2 servings
quick-easy, any cuisine
Ingredients
- 300g cod fillets (2 fillets of 150g each)
- 1 medium fennel bulb (approx. 250g), thinly sliced
- 200g cherry tomatoes, halved
- 1 can (400g) cannellini beans, drained and rinsed
- 2 cloves garlic, minced
- 30ml (2 tbsp) olive oil
- 120ml vegetable broth or water
- 1 lemon, for juice and zest
- 1 small handful fresh parsley, chopped
- Salt to taste
- Freshly ground black pepper to taste
Instructions
- 1.Pat the cod fillets dry with a paper towel and season both sides generously with salt and black pepper.
- 2.Heat the olive oil in a large non-stick skillet or pan over medium-high heat. Add the sliced fennel and cook for 5-7 minutes, stirring occasionally, until it begins to soften and caramelize.
- 3.Add the minced garlic and cook for another minute until fragrant. Add the halved cherry tomatoes and the vegetable broth. Bring to a simmer and cook for 5 minutes to allow the tomatoes to break down slightly.
- 4.Stir in the drained cannellini beans and most of the chopped parsley. Season the vegetable mixture with a pinch of salt and pepper.
- 5.Push the vegetables to one side of the pan to make space. Place the cod fillets in the pan. Cook for 3-4 minutes per side, or until the fish is opaque and flakes easily with a fork.
- 6.Remove the pan from the heat. Squeeze the juice of half a lemon over the fish and vegetables. Serve immediately, garnished with the remaining fresh parsley and a little lemon zest.
Nutrition Information
30g
fat
70g
carbs
24g
fiber
73g
protein
Why this recipe
This recipe is a powerhouse of lean protein from cod, supporting muscle health, and fiber from fennel and beans, aiding digestion. It's rich in omega-3 fatty acids, vitamins, and minerals, making it a perfectly balanced and heart-healthy meal.
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