Description
This Easy One Pan Mediterranean Cod recipe is a flavorful and healthy dish that comes together quickly in just one pan. Tender cod fillets are nestled in a stew of tomatoes, fennel, kale, and olives, infused with aromatic herbs and citrus zest.
Ingredients
Units
Scale
Main Ingredients:
- 2 tbsp olive oil
- 1 small onion, sliced
- 2 cups sliced fennel
- 3 large cloves garlic, chopped
- 1 14.5 ounce can diced tomato
- 1 cup diced fresh tomatoes
- 2 cups shredded kale
- 1/2 cup water
- pinch of crushed red pepper
- 2 tsp fresh oregano or 1/2 tsp dried oregano
- 1 cup oil-cured black olives
For the Cod:
- 1 lb. cod, cut into 4 portions
- 1/8 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp fennel seeds (optional)
- 1 tsp orange zest
Garnish:
- fresh oregano
- fennel fronds
- orange zest
- olive oil
Instructions
- Sauté Vegetables: In a large skillet over medium heat, cook onion, fennel, and garlic in olive oil for 8 minutes, season with salt and pepper. Add canned and fresh tomatoes, kale, and water. Cook for 12 minutes.
- Add Flavors: Stir in crushed red pepper, oregano, and olives.
- Prepare Cod: Season fish with salt, pepper, orange zest, and fennel seeds. Place fish in the stew, cover, and cook for 10 minutes.
- Finish and Serve: Remove from heat, garnish with herbs, zest, and olive oil. Serve immediately.
Notes
- This dish is delicious on its own but also pairs well with a side of grains to soak up the flavorful sauce.
Nutrition
- Serving Size: 1 serving
- Calories: 257 kcal
- Sugar: 2g
- Sodium: 700mg
- Fat: 13g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 3g
- Protein: 23g
- Cholesterol: 48mg
