Mediterranean Baked Cod with Fennel and Cherry Tomatoes
A light and elegant one-pan dish featuring flaky cod baked with sweet fennel, juicy cherry tomatoes, and aromatic herbs. This simple yet flavorful meal is perfect for a healthy weeknight dinner.
710 calories
$8 per serving
$40 min
2 servings
low-calorie, any cuisine
Ingredients
- 2 cod fillets (about 150g each)
- 1 large fennel bulb, thinly sliced
- 1 leek, white and light green parts only, sliced
- 250g cherry tomatoes, halved
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, half juiced, half sliced
- 2 sprigs fresh dill, chopped
- Salt and black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. In a large baking dish, toss the sliced fennel, leek, and halved cherry tomatoes with 20ml of olive oil, salt, and pepper.
- 2.Roast the vegetables for 15 minutes until they start to soften.
- 3.While the vegetables roast, pat the cod fillets dry and season both sides with salt and pepper.
- 4.Remove the baking dish from the oven. Nestle the cod fillets among the vegetables. Drizzle the remaining 10ml of olive oil and the lemon juice over the fish.
- 5.Scatter the minced garlic and lemon slices over the dish. Return to the oven and bake for another 12-15 minutes, or until the cod is opaque and flakes easily.
- 6.Garnish with fresh chopped dill before serving immediately.
Nutrition Information
30g
fat
40g
carbs
12g
fiber
56g
protein
Why this recipe
This recipe is exceptionally healthy and low in calories. Cod provides lean protein for muscle support, while fennel is rich in fiber and vitamin C. The tomatoes offer antioxidants like lycopene, creating a nutritious and balanced meal.