Mediterranean Baked Cod with Fennel and Orange
A light and aromatic one-pan dish featuring flaky cod baked with sweet fennel, zesty orange, and savory Kalamata olives. This vibrant recipe brings the flavors of the Mediterranean to your table in under 30 minutes.
640 calories
$6 per serving
$30 min
2 servings
low-calorie, any cuisine
Ingredients
- 300g cod fillets (2 fillets of 150g each)
- 1 medium fennel bulb (approx. 250g)
- 200g cherry tomatoes
- 50g pitted Kalamata olives
- 1 large orange
- 2 cloves garlic
- 15ml olive oil
- 1 tsp dried oregano
- Salt and black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. Thinly slice the fennel bulb and one garlic clove. Halve the cherry tomatoes.
- 2.In a baking dish, toss the sliced fennel, cherry tomatoes, and olives with the olive oil, dried oregano, salt, and pepper.
- 3.Zest the entire orange over the vegetables in the dish. Then, juice half of the orange over the mixture and slice the remaining half into thin rounds.
- 4.Pat the cod fillets dry and season them with salt and pepper. Mince the remaining garlic clove and rub it over the top of the fish.
- 5.Nestle the cod fillets among the vegetables in the baking dish and lay a few orange slices on top of each fillet.
- 6.Bake for 15-20 minutes, or until the cod is opaque and flakes easily with a fork and the vegetables are tender. Serve immediately.
Nutrition Information
24g
fat
40g
carbs
14g
fiber
55g
protein
Why this recipe
This recipe is exceptionally healthy, providing high-quality lean protein and omega-3s from cod. It's packed with fiber, vitamins, and antioxidants from fennel and tomatoes, supporting digestion and overall wellness in a delicious, low-calorie meal.
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