• Delilma Nutrition

Baked Cod

Benefits: High protein source, rich in Omega 3 fatty acids, a good source of vitamin B especially B12 and B 6


Ingredients

½ cup chicken or veggie broth or stock, more as needed

½ cup white wine (or sub more broth and a squeeze of lemon)

½ tsp pepper

1 tbsp olive oil

1 tsp salt

1 large bunch asparagus

1 large fennel bulb ( or celery or asparagus)

1 large leek, white and light green parts

2 tbsp olive oil

2 tbsp finely chopped preserved lemon

2-4 fillets cod, halibut, sea bass… etc.

3 tsp fresh thyme

4 cloves garlic

zest from one lemon

generous pinch salt and pepper


Instructions

  1. Preheat oven to Gas mark 6. Cut fish into 4 pieces and pat dry

  2. Place in a bowl, drizzle with olive oil and sprinkle with salt and pepper, thyme and zest and toss to coat well. Set aside

  3. Heat 2 tablespoons olive oil over medium heat in an oven-proof skillet

  4. Add fennel and saute 5-7 minutes, stirring, cooking until just tender

  5. Add leeks and garlic and continue cooking, stirring until leeks are golden and tender

  6. Add preserved lemon ( or lemon zest), fresh thyme, broth and white wine. Stir in salt and pepper, simmer on medium-low heat until liquid has reduced by half, and fennel is nice and tender about 5 minutes. If fennel needs a bit longer, add another splash of broth and cover the pan for a few minutes, letting it steam and get tender

  7. Once fennel is tender, add asparagus, give a stir and cook for 2 more minutes- until asparagus turns bright green

  8. If the mixture seems dry, add another splash of broth- you want this slightly wet. Nestle in the fish in the pan, scraping out any excess marinade over the fish. Bake in the oven until fish is cooked through 10-15 minutes, depending on the thickness

  9. Serve this on its own for a low carb dinner, or everyday quinoa, or cauliflower rice

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