Mediterranean Baked Cod with Fennel & Cherry Tomatoes
A light, aromatic, and nutrient-dense one-pan meal. Tender cod is baked with sweet fennel, vibrant cherry tomatoes, and briny olives for a dish that's both simple and elegant.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
760 calories
$9 per serving
$35 min
2 servings
low-calorie, any cuisine
Ingredients
- 300g cod fillets (2 fillets)
- 1 large fennel bulb, thinly sliced
- 250g cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 50g Kalamata olives, pitted
- 2 cloves garlic, minced
- 2 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
- 1 lemon, for serving wedges
Instructions
- 1.Preheat your oven to 200°C (180°C fan).
- 2.In a medium baking dish, combine the sliced fennel, red onion, cherry tomatoes, and minced garlic. Drizzle with 1 tablespoon of olive oil, sprinkle with oregano, salt, and pepper, and toss to coat.
- 3.Roast the vegetables for 15 minutes until they begin to soften and caramelize.
- 4.While the vegetables roast, pat the cod fillets dry with a paper towel and season both sides lightly with salt and pepper.
- 5.Remove the dish from the oven. Create space for the fish and nestle the cod fillets among the vegetables. Scatter the olives around the dish.
- 6.Drizzle the remaining tablespoon of olive oil over the cod fillets.
- 7.Return the dish to the oven and bake for an additional 10-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 8.Let it rest for a minute before serving. Serve hot with fresh lemon wedges to squeeze over the top.
Nutrition Information
38g
fat
35g
carbs
12g
fiber
55g
protein
Why this recipe
This recipe is packed with lean protein and omega-3s from cod for heart and brain health. Fennel and tomatoes provide essential fiber, vitamins, and antioxidants to support digestion and reduce inflammation, making it a perfectly balanced, low-calorie choice.
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