Mediterranean Baked Cod with Fennel and Cherry Tomatoes
A vibrant, one-pan meal featuring flaky cod baked with sweet fennel, juicy cherry tomatoes, and briny olives. This light yet satisfying dish is simple to prepare and perfect for a healthy weeknight dinner.
720 calories
$9 per serving
$30 min
2 servings
diabetic-friendly, any cuisine
Ingredients
- 300g cod fillets (2 fillets)
- 250g fennel bulb, thinly sliced
- 200g cherry tomatoes
- 100g red onion, thinly sliced
- 50g Kalamata olives, pitted
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon
- 15g fresh parsley, chopped
- Salt to taste
- Black pepper to taste
Instructions
- 1.Preheat your oven to 200°C.
- 2.In a medium baking dish, combine the sliced fennel, red onion, cherry tomatoes, and olives. Drizzle with half of the olive oil (15ml) and season with salt and pepper. Toss to combine.
- 3.Roast the vegetables in the preheated oven for 10 minutes.
- 4.While the vegetables are roasting, pat the cod fillets dry. Rub them with the remaining olive oil, minced garlic, salt, and pepper.
- 5.After 10 minutes, remove the dish from the oven. Nestle the cod fillets among the vegetables. Squeeze the juice of half a lemon over the entire dish.
- 6.Return the dish to the oven and bake for an additional 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Garnish with freshly chopped parsley before serving. Serve immediately.
Nutrition Information
36g
fat
36g
carbs
12g
fiber
58g
protein
Why this recipe
This balanced, low-carb meal supports stable blood sugar with lean protein from cod and high-fiber vegetables. Healthy fats from olives and olive oil promote heart health, making it an excellent, nutritious choice for a diabetic-friendly diet.