Mediterranean Baked Cod with Fennel and Cherry Tomatoes
A light and aromatic baked fish dish, packed with vibrant Mediterranean flavors. Flaky cod is roasted with sweet cherry tomatoes, crisp fennel, and a hint of lemon and herbs for a simple, yet elegant meal.
710 calories
$6 per serving
$30 min
2 servings
low-calorie, any cuisine
Ingredients
- 300g cod fillets (2 x 150g)
- 250g fennel bulb
- 200g cherry tomatoes
- 2 cloves garlic
- 1 lemon
- 30ml extra virgin olive oil
- 1 small bunch of fresh dill
- Sea salt to taste
- Freshly ground 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, cherry tomatoes, and minced garlic with half of the olive oil (15ml), a pinch of salt, and pepper. Spread into an even layer.
- 3.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper. Place the fillets on top of the vegetable bed.
- 4.Drizzle the remaining olive oil over the fish. Squeeze the juice of half a lemon over the fillets and vegetables. Thinly slice the other lemon half and arrange the slices on top.
- 5.Bake for 15-20 minutes, or until the cod is opaque and flakes easily when tested with a fork.
- 6.Remove from the oven and garnish generously with freshly chopped dill before serving.
Nutrition Information
34g
fat
28g
carbs
14g
fiber
62g
protein
Why this recipe
This low-calorie recipe is exceptionally healthy. Cod is a fantastic source of lean protein, while fennel provides fiber and vitamins. Cherry tomatoes are rich in antioxidants like lycopene, and baking with olive oil ensures a heart-healthy fat profile.
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