Cod with Olives and Fennel

2 Reviews
100% would make this recipe again

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

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Preparation : 10 min Cooking : 15 min
570 calories/serving
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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
340 g cod fillet, or hake
1 1/2 tbsp lemon juice, freshly squeezed 1/2 lemon
ground pepper to taste [optional]
4 tsp extra virgin olive oil 20 mL
2/3 cup couscous, whole wheat 100 g

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. A few minutes before the end of cooking time for the fish, cook the couscous.
  8. Transfer the cod to the plates next to the fennel. Add pepper to taste and drizzle with extra virgin olive oil and lemon juice. Serve with couscous.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (520 g)

Amount

% Daily Value

Calories

570

Fat

21 g

32 %

Saturated 2.9 g
+ Trans 0 g

15 %

Cholesterol

70 mg

Sodium

210 mg

9 %

Carbohydrate

56 g

19 %

Fibre

8 g

33 %

Sugars

4 g

Net Carbs

48 g

Protein

39 g

Vitamin A

4 %

Vitamin C

39 %

Calcium

9 %

Iron

17 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 0
Vegetables 2 ½
Meat and Alternatives 4
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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2 Reviews (2 with rating only) 100% would make this recipe again

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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
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