Pan-Seared Cod with Mediterranean Vegetable Ragout
A light yet satisfying dish featuring flaky cod fillets served over a vibrant, savory ragout of fennel, artichokes, and cherry tomatoes. A taste of the Mediterranean in one healthy, dairy-free meal.
685 kalori
$8 porsiyon başına
$35 dakika
2 porsiyon
dairy-free, any cuisine
Malzemeler
- 300g cod fillets (2 fillets)
- 1 medium fennel bulb (approx. 250g), thinly sliced
- 200g cherry tomatoes, halved
- 200g canned artichoke hearts in water, drained and quartered
- 1 leek, white and light green parts, thinly sliced
- 2 cloves garlic, minced
- 150ml vegetable broth
- 30ml olive oil
- 2 tablespoons fresh dill, chopped
- 1 lemon, for juice
- Salt to taste
- Black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Pat the cod fillets dry with a paper towel and season both sides with salt and pepper.
- 2.Heat 15ml (1 tbsp) of olive oil in a large skillet over medium heat. Add the sliced leek and fennel, and sauté for 5-7 minutes until they begin to soften.
- 3.Add the minced garlic and cook for another minute until fragrant. Then, stir in the halved cherry tomatoes, quartered artichoke hearts, and vegetable broth.
- 4.Bring the ragout to a simmer, then reduce the heat to low, cover the skillet, and let it cook for 10-12 minutes until the vegetables are tender.
- 5.While the ragout simmers, heat the remaining 15ml (1 tbsp) of olive oil in a separate non-stick pan over medium-high heat. Carefully place the seasoned cod fillets in the pan.
- 6.Sear the cod for 3-4 minutes on one side until golden brown and crispy. Flip carefully and cook for another 2-3 minutes, or until the fish is opaque and flakes easily with a fork.
- 7.Stir the fresh dill and a generous squeeze of lemon juice into the finished vegetable ragout. Adjust seasoning with salt and pepper if needed.
- 8.To serve, spoon the vegetable ragout onto two plates and place a seared cod fillet on top of each portion.
Besin Bilgileri
30g
fat
34g
carbs
16g
fiber
62g
protein
Bu tarifi neden seçmelisin
This recipe is packed with lean protein and omega-3s from cod, promoting heart and brain health. The vegetable ragout is rich in fiber, vitamins, and antioxidants, supporting digestion and overall wellness in a balanced, nutritious meal.