Cod with Olives and Fennel

Cod with Olives and Fennel

A cod fillet baked with olive oil, olives, and lemon juice, served with fennel.

2 servings
Preparation 10 min
Cooking 15 min

330 calories per serving 


Ingredients

1 onions, finely chopped   200 g
1 fennels, cut into quarters   360 g
2 tbsp olive oil   30 mL
1 pinch salt [optional]   0.1 g
400 g cod fillet, or hake    
2 tsp olive paste   10 g
1 1/2 tbsp lemon juice, freshly squeezed   1/2 lemon
  ground pepper to taste    
2 tsp extra virgin olive oil [optional]   10 mL

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 230°C/450°F.
  2. Prepare the vegetables: finely chop the onions, trim the stalk and feathery leaves from the fennel bulbs, discard any tough outer layers, then cut into quarters. Set aside.
  3. Heat one tablespoon of oil in a skillet over medium heat. Add the onions and sweat 2-3 min with stirring. Add a little salt. As soon as the onions are soft, transfer them to a lightly oiled ovenproof dish.
  4. Pat-dry the cod fillet and cut it into serving sized pieces. Spread the olive paste on the pieces and place them in the dish on top of the onion, taking care to cover the onion well to prevent it from burning in the oven. Pour the remaining oil and the lemon juice over the fish.
  5. Bake in the middle of the oven between 12 and 15 min. The exact time depends on the fillet thickness and the actual temperature of the oven. Check with a fork to see if the fish is cooked through.
  6. While the fish is cooking, fill a pot with salted water and add the fennel quarters. Bring to a boil. Cook 5-6 min, until the fennel is soft but still al dente. Drain thoroughly, then slice each quarter in half and place them on the individual serving plates.
  7. Transfer the cod to the plates next to the fennel. Add pepper to taste and drizzle with extra virgin olive oil and lemon juice, if desired. Serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (400g)

Amount

% DV*

* DV = Daily Value

Calories

330

Fat

12 g

18 %

Saturated 1.5 g
+ Trans 0 g

8 %

Cholesterol

85 mg

Sodium

240 mg

10 %

Carbohydrate

20 g

7 %

Fibre

5 g

22 %

Sugars

4 g

Protein

38 g

Vitamin A

4 %

Vitamin C

45 %

Calcium

10 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 4 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 2 servings

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Calories, Saturated Fat, Sodium
Source of :
Calcium, Copper, Iron, Pantothenic Acid, Vitamin B2, Vitamin K, Zinc
Good source of :
Fibre, Manganese, Vitamin B1, Vitamin C, Vitamin D
Excellent source of :
Folacin, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin E

More info


This recipe is in the following categories: Fish | Vegetables | Main courses/Entrées | Diabetes-friendly | Halal | High Fibre | High Vitamin D | Kosher | Low Calorie | Low Saturated Fat | Low Sodium | Bake

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