Mediterranean Baked Cod with Fennel and Orange
A light, aromatic, and incredibly flavorful one-pan fish dish. Tender cod is baked with sweet fennel, juicy cherry tomatoes, and a hint of orange for a healthy, vibrant meal that is both low-calorie and satisfying.
620 calories
$8 per serving
$30 min
2 servings
low-calorie, any cuisine
Ingredients
- 300g cod fillets (2 fillets)
- 1 large fennel bulb, thinly sliced
- 200g cherry tomatoes
- 50g Kalamata olives, pitted
- 1 orange (for zest and juice)
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 2-3 sprigs fresh thyme
- Salt and black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. Lightly grease a baking dish.
- 2.In the baking dish, combine the sliced fennel, cherry tomatoes, pitted olives, minced garlic, and the zest of the entire orange. Drizzle with olive oil, season with salt and pepper, and toss everything together.
- 3.Roast the vegetables for 15 minutes, until the fennel begins to soften and the tomatoes start to burst.
- 4.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper.
- 5.Remove the dish from the oven and nestle the cod fillets amongst the vegetables. Squeeze the juice from half of the orange over the fish and vegetables.
- 6.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.
- 7.Serve immediately, spooning the roasted vegetables and pan juices over the cod fillets.
Nutrition Information
22g
fat
40g
carbs
10g
fiber
57g
protein
Why this recipe
This recipe is packed with lean protein from cod, promoting muscle health, and is rich in fiber from fennel and tomatoes, aiding digestion. The use of olive oil and olives provides heart-healthy monounsaturated fats, creating a balanced and nutritious meal.
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