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Cod with Olives and Fennel

22 Reviews
80% would make this recipe again

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

Preparation : 10 min Cooking : 15 min
330 calories/serving
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

Ingredients

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

per 1 Serving (400g)

Amount

% Daily Value

Calories

330

Fat

12 g

18 %

Saturated 1.7 g
+ Trans 0 g

8 %

Cholesterol

90 mg

Sodium

240 mg

10 %

Carbohydrate

20 g

7 %

Fibre

5 g

22 %

Sugars

4 g

Protein

38 g

Vitamin A

4 %

Vitamin C

46 %

Calcium

10 %

Iron

15 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 4 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 servings

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 2 ½
Meat and Alternatives 4 ½
Fats 2

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Members' Reviews

22 Reviews (20 with rating only ) 80% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
CharlieTrotter
december 02, 2014 | I would make this recipe again

Simply loved this recipe. The next day had the cod leftovers with the "yellow" rissotto from same website. Even better.

Useful 0
butterfly21
january 01, 2013

It was my first time trying fennel, not bad but I couldn't get over the licorice taste of it. The olives on the cod was different, I would make this again but substitute the fennel for another vegetable.

Useful 0

Top Reviews

View All Reviews
CharlieTrotter
december 02, 2014 | I would make this recipe again

Simply loved this recipe. The next day had the cod leftovers with the "yellow" rissotto from same website. Even better.

Useful 0
butterfly21
january 01, 2013

It was my first time trying fennel, not bad but I couldn't get over the licorice taste of it. The olives on the cod was different, I would make this again but substitute the fennel for another vegetable.

Useful 0