Easy One Pan Mediterranean Cod
Easy Mediterranean cod with fennel, kale and black olives, a healthy complete meal prepared in one pan and ready in 30 minutes!
Servings: 4 servings
Calories: 257kcal
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
- 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.
- 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.
- Remove from heat, and finish with fennel fronds, more fresh oregano, more orange zest, and a drizzle of olive oil on top.
- Serve immediately.
Notes
- This is definitely a complete meal but it is also quite lovely served with a grain on the side, just be sure to pour lots of that yummy sauce over the grain
Nutrition
Calories: 257kcal | Carbohydrates: 12g | Protein: 23g | Fat: 13g | Saturated Fat: 1g | Cholesterol: 48mg | Sodium: 700mg | Potassium: 964mg | Fiber: 3g | Sugar: 2g | Vitamin A: 3895IU | Vitamin C: 55.1mg | Calcium: 129mg | Iron: 1.7mg
