Pan-Seared Cod with Braised Fennel & White Beans
A light yet satisfying low-calorie meal featuring flaky pan-seared cod served over a bed of tender, aromatic braised fennel, leeks, and creamy white beans. A perfect, quick, and elegant weeknight dinner.
840 calories
$8 per serving
$30 min
2 servings
low-calorie, any cuisine
Ingredients
- 300g cod fillets (2 fillets of 150g each)
- 1 large fennel bulb (approx. 300g), thinly sliced
- 1 large leek (approx. 200g), sliced
- 200g canned cannellini beans, rinsed and drained
- 150g cherry tomatoes, halved
- 2 cloves garlic, minced
- 150ml low-sodium vegetable broth
- 1 tablespoon olive oil
- 1 lemon, for juice
- Fresh parsley, chopped, for garnish
- Salt and black pepper to taste
Instructions
- 1.Pat the cod fillets dry and season both sides with salt and pepper. Thinly slice the fennel and leek. Mince the garlic and halve the cherry tomatoes.
- 2.Heat half the olive oil in a large pan over medium heat. Add the fennel and leek and sauté for 5-7 minutes until they have softened.
- 3.Add the minced garlic and cook for 1 minute until fragrant. Stir in the cherry tomatoes, rinsed cannellini beans, and vegetable broth. Bring to a simmer, then cover and cook for 10 minutes.
- 4.Meanwhile, heat the remaining oil in a separate non-stick skillet over medium-high heat. Place the cod fillets in the pan and sear for 3-4 minutes per side, until golden brown and cooked through.
- 5.Stir the chopped parsley and a squeeze of fresh lemon juice into the vegetable mixture. Season to taste with additional salt and pepper if needed.
- 6.Divide the braised vegetables and beans between two plates and top each with a pan-seared cod fillet. Serve immediately.
Nutrition Information
16g
fat
78g
carbs
30g
fiber
80g
protein
Why this recipe
This nutritious dish is low-calorie and rich in lean protein from cod, essential for muscle maintenance. It's packed with fiber from fennel, leeks, and beans, aiding digestion and promoting fullness. A perfectly balanced, vitamin-rich meal.
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