Cod with Olives and Fennel

27 Reviews
83% would make this recipe again

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

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Preparation : 10 min Cooking : 15 min
320 calories/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] 0.2 g
2 tsp olive paste 10 g
400 g cod fillet, or hake
1 1/2 tbsp lemon juice, freshly squeezed 1/2 lemon
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 (360 g)

Amount

% Daily Value

Calories

320

Fat

12 g

18 %

Saturated 1.7 g
+ Trans 0 g

8 %

Cholesterol

90 mg

Sodium

220 mg

9 %

Carbohydrate

17 g

6 %

Fibre

4 g

17 %

Sugars

4 g

Net Carbs

13 g

Protein

38 g

Vitamin A

4 %

Vitamin C

39 %

Calcium

8 %

Iron

13 %
More info

Claims

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

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
More info
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Reviews

27 Reviews (25 with rating only) 83% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
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
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

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