Mediterranean Baked Cod with Fennel and Tomatoes
A light and aromatic one-pan fish dish, packed with Mediterranean flavors. Tender cod fillets are baked over a bed of sweet fennel, juicy cherry tomatoes, and briny olives for a simple, yet elegant, low-calorie meal.
560 calories
$7 per serving
$35 min
2 servings
low-calorie, any cuisine
Ingredients
- 300g cod fillets (2 x 150g)
- 1 medium fennel bulb (approx. 250g)
- 200g cherry tomatoes
- 30g Kalamata olives, pitted
- 2 cloves garlic
- 15ml olive oil
- 1 lemon
- 1 handful fresh parsley
- Salt to taste
- Black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. Thinly slice the fennel bulb and garlic cloves. Halve the cherry tomatoes.
- 2.In a baking dish, toss the sliced fennel, cherry tomatoes, and garlic with the olive oil, a pinch of salt, and pepper. Arrange in an even layer.
- 3.Bake the vegetables for 15 minutes, until the fennel begins to soften.
- 4.While the vegetables bake, pat the cod fillets dry with a paper towel and season both sides lightly with salt and pepper.
- 5.Remove the baking dish from the oven. Nestle the cod fillets among the vegetables. Scatter the olives around the fish.
- 6.Squeeze the juice of half a lemon over the entire dish. Thinly slice the other half of the lemon and place the slices on top of the cod.
- 7.Return the dish to the oven and bake for another 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 8.Finely chop the fresh parsley and sprinkle it over the dish before serving.
Nutrition Information
22g
fat
28g
carbs
10g
fiber
56g
protein
Why this recipe
This recipe is exceptionally healthy and low-calorie, featuring lean cod for high-quality protein and heart-healthy omega-3s. Fennel and tomatoes provide abundant fiber, vitamins, and antioxidants, supporting digestion and overall wellness.
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