
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
Preheat oven to Gas mark 6. Cut fish into 4 pieces and pat dry
Place in a bowl, drizzle with olive oil and sprinkle with salt and pepper, thyme and zest and toss to coat well. Set aside
Heat 2 tablespoons olive oil over medium heat in an oven-proof skillet
Add fennel and saute 5-7 minutes, stirring, cooking until just tender
Add leeks and garlic and continue cooking, stirring until leeks are golden and tender
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
Once fennel is tender, add asparagus, give a stir and cook for 2 more minutes- until asparagus turns bright green
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
Serve this on its own for a low carb dinner, or everyday quinoa, or cauliflower rice
#healthyrecipesforhealthywomen
