Mediterranean Baked Cod with Fennel and Cherry Tomatoes
A light and vibrant one-pan meal, featuring flaky cod baked on a bed of sweet fennel, juicy cherry tomatoes, and briny olives. A delicious taste of the Mediterranean that's both healthy and incredibly flavorful.
560 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 Kalamata olives, pitted
- 2 cloves garlic
- 15ml olive oil (1 tablespoon)
- 1 teaspoon dried oregano
- 1 lemon
- Salt to taste
- Black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. Thinly slice the fennel bulb, mince the garlic cloves, and halve the cherry tomatoes.
- 2.In a baking dish, toss the sliced fennel, halved tomatoes, olives, and minced garlic with the olive oil, dried oregano, salt, and pepper.
- 3.Arrange the vegetables in an even layer and bake for 10 minutes to soften them slightly.
- 4.While vegetables are baking, pat the cod fillets dry and season them on both sides with salt and pepper.
- 5.Remove the baking dish from the oven. Nestle the cod fillets on top of the vegetables.
- 6.Squeeze the juice of half a lemon over the fish and vegetables.
- 7.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.
- 8.Garnish with fresh zest from the remaining lemon half before serving for a burst of freshness.
Nutrition Information
22g
fat
29g
carbs
10g
fiber
58g
protein
Why this recipe
This dish is packed with lean protein from cod, supporting muscle health. It's rich in fiber and antioxidants from fennel and tomatoes, promoting good digestion. A perfect, nutritious, and balanced low-calorie meal.
Similar Recipes
Low calorie, any cuisine
Mediterranean Mussels with Fennel and Saffron Broth
A light and elegant dish featuring tender mussels steamed in a fragrant broth of fennel, tomato, and saffron. Perfect for a quick, healthy, and low-calorie meal that feels special.