5 from 4 votes
Easy One Pan Mediterranean Cod
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
 

Easy Mediterranean cod with fennel, kale and black olives, a healthy complete meal prepared in one pan and ready in 30 minutes! 

Course: Main Course
Cuisine: Mediterranean
Servings: 4 servings
Calories: 257 kcal
Author: Abra Pappa
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
  • 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
  1. In a large skillet (ideally with high sides) over medium heat, cook onion, fennel, and garlic in olive oil for 8 minutes, season with salt and pepper (about 1/4 tsp of each). Add canned diced tomato, fresh tomato, kale, and water. Stir well and cook for 12 minutes. Add crushed red pepper, fresh oregano, and olives.
  2. Prepare fish, season with salt, pepper, orange zest and fennel seeds (optional). Nestle fish into kale tomato stewing mixture. Cover pan and cook for 10 minutes.
  3. Remove from heat, and finish with fennel fronds, more fresh oregano, more orange zest, and a drizzle of olive oil on top.
  4. Serve immediately.
Recipe Notes
Nutrition Facts
Easy One Pan Mediterranean Cod
Amount Per Serving
Calories 257 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 1g6%
Cholesterol 48mg16%
Sodium 700mg30%
Potassium 964mg28%
Carbohydrates 12g4%
Fiber 3g13%
Sugar 2g2%
Protein 23g46%
Vitamin A 3895IU78%
Vitamin C 55.1mg67%
Calcium 129mg13%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.