Description
Enjoy a taste of the Mediterranean with this flavorful one-pan cod dish. Tender cod fillets are nestled in a savory tomato and kale stew, accented with the briny goodness of olives and fragrant oregano. A hint of orange zest adds a citrusy brightness to this easy and healthy meal.
Ingredients
Units
Scale
Main Stew:
- 2 tbsp olive oil
- 1 small onion, sliced
- 2 cups sliced fennel
- 3 large cloves garlic, chopped
- 1 14.5 ounce can diced tomatoes
- 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
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
- Main Stew: 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 diced tomato, fresh tomato, kale, and water. Cook for 12 minutes. Add crushed red pepper, oregano, and olives.
- Cod: Season fish with salt, pepper, orange zest, and fennel seeds. Nestle fish into stew, cover, and cook for 10 minutes.
- Remove from heat and garnish with oregano, fennel fronds, orange zest, and a drizzle of olive oil. Serve hot.
Notes
- This dish is a complete meal but pairs well with a side grain. Pour extra sauce over the grain for added flavor.
Nutrition
- Serving Size: 1 serving
- Calories: 257 kcal
- Sugar: 2g
- Sodium: 700mg
- Fat: 13g
- Saturated Fat: 1g
- Unsaturated Fat: N/A
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 3g
- Protein: 23g
- Cholesterol: 48mg
