Mediterranean Roasted Cod with Fennel and Tomato
A light yet flavorful one-pan meal featuring flaky roasted cod with the sweet, aromatic notes of fennel, juicy cherry tomatoes, and briny olives. A perfect low-calorie dish inspired by healthy Mediterranean cuisine.
675 calories
$7 per serving
$35 min
2 servings
low-calorie, any cuisine
Ingredients
- 300g cod fillets (2 fillets)
- 1 large fennel bulb, thinly sliced
- 200g cherry tomatoes
- 50g Kalamata olives, pitted
- 2 cloves garlic, minced
- 1 lemon
- 30ml extra virgin olive oil
- 1 tsp dried oregano
- 10g fresh parsley, chopped
- Salt and black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. On a baking sheet, toss the sliced fennel, cherry tomatoes, and minced garlic with 15ml of olive oil, the dried oregano, salt, and pepper.
- 2.Roast the vegetables for 15 minutes until they begin to soften and caramelize.
- 3.While the vegetables roast, pat the cod fillets dry with a paper towel and season both sides with salt and pepper.
- 4.Remove the baking sheet from the oven. Nestle the cod fillets among the vegetables, drizzle with the remaining 15ml olive oil and the juice of half a lemon. Scatter the olives over the top.
- 5.Return the baking sheet to the oven and bake for an additional 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 6.Remove from the oven, garnish with fresh chopped parsley, and serve immediately with wedges from the remaining lemon half for squeezing over.
Nutrition Information
18g
fat
17g
carbs
6g
fiber
30g
protein
Why this recipe
This recipe is exceptionally healthy, providing lean protein and omega-3s from cod for muscle and brain health. It's rich in fiber, vitamins, and antioxidants from fennel and tomatoes, supporting digestion and overall wellness in a balanced, nutritious meal.
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