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Enjoy a taste of the Mediterranean with this delicious Cod, Zucchini, and Fennel recipe! Packed with fresh flavors like tomatoes, olives, and basil, this healthy seafood dish by Chef Healthy Henry is light, satisfying, and perfect for a weeknight dinner. As we get towards fall here is a nice recipe for a good transition. It still has the fresh summer feel but also gives a sense of fall comfort food. This is a great dish for high protein and fiber. Pair it with quinoa or roasted sweet potatoes for added complex carbs. The fennel adds a sweet, aromatic note that complements the briny olives and the delicate cod, making this a vibrant and flavorful meal. I used my awesome new Titanium Always Pan Pro from Our Place and loved it. As you can see I can do a perfect toss with it. Check my affiliate link in bio.
4 co 4 cod fillets (4 oz each) 1 tbsp olive oil 1/2 yellow onion, thinly sliced 1 fennel bulb, thinly sliced 2 garlic cloves, minced 1 zucchini, halved lengthwise and sliced into half-moons 1 cup cherry tomatoes, halved 1 (14.5 oz) can diced tomatoes with juice 1/2 cup dry white wine 2 cups cooked cannellini beans (about 2 [15 oz] cans, drained and rinsed) 1/4 cup pine nuts 1/4 cup pitted Kalamata olives Salt and pepper, to taste 2 tbsp chopped fresh basil Lemon wedges, for garnish - Serve – Ladle vegetables and broth into wide bowls, top each with a cod fillet, sprinkle with toasted pine nuts, and garnish with fresh basil and lemon wedges.d fillets 2 tbls olive oil 1 onion, finely chopped 1 bulb fennel, thinly sliced 3 cloves garlic, chopped 1 medium zucchini, sliced into half-moons 2c cherry tomatoes, halved 1-14.5 oz can diced tomatoes with juice 1/2c fresh basil leaves, chopped 1/4c dry white wine 1/2c Kalamata olives, pitted and halved Salt and pepper to taste Lemon wedges
Toast the pine nuts – Place pine nuts in a dry skillet over medium heat. Stir frequently until golden and fragrant, 3–4 minutes. Transfer to a plate to cool. Sauté the aromatics – Heat olive oil in a wide, deep skillet or Dutch oven over medium heat. Add onion and fennel; cook, stirring occasionally, until softened, about 5 minutes. Build the vegetable base – Stir in garlic, zucchini, and cherry tomatoes. Cook for 3 minutes until tomatoes begin to release their juices. Create the broth – Add diced tomatoes with juice, white wine, and cannellini beans. Stir to combine, bring to a gentle simmer, and cook uncovered for 5 minutes to meld flavors. Cook the fish – Nestle the cod fillets into the vegetables, spooning some broth over the top. Cover and simmer gently for 8–10 minutes, or until cod is opaque and flakes easily with a fork. Finish the dish – Stir in Kalamata olives, taste, and season with salt and pepper. - Rinse and dry the cod. Season with salt and pepper. In a large skillet, heat the olive oil over medium heat. Add the cod fillets and cook for 3-4 minutes on each side, until golden brown. Remove from the skillet, set aside. To the same pan, add onion and fennel. Sauté until the onion is softened and the fennel begins to caramelize, about 5-7 minutes. Add garlic and zucchini, cook for another 3-4 minutes until zucchini begins to soften. Stir in cherry tomatoes and diced tomatoes. Cook for 5 minutes until tomatoes begin to break down. Add wine and simmer for a couple of minutes. Add olives and basil, stir to combine. Season with salt and pepper. Gently add the cod back to the pan spooning the sauce over the top of the fillets. Cover the pan and Simmer for another 2-3 minutes to heat the fish through. Serve: In a wide rimmed bowl add the vegetables, top the cod, and finish with basil and lemon for garnish.
4 co 4 cod fillets (4 oz each) 1 tbsp olive oil 1/2 yellow onion, thinly sliced 1 fennel bulb, thinly sliced 2 garlic cloves, minced 1 zucchini, halved lengthwise and sliced into half-moons 1 cup cherry tomatoes, halved 1 (14.5 oz) can diced tomatoes with juice 1/2 cup dry white wine 2 cups cooked cannellini beans (about 2 [15 oz] cans, drained and rinsed) 1/4 cup pine nuts 1/4 cup pitted Kalamata olives Salt and pepper, to taste 2 tbsp chopped fresh basil Lemon wedges, for garnish - Serve – Ladle vegetables and broth into wide bowls, top each with a cod fillet, sprinkle with toasted pine nuts, and garnish with fresh basil and lemon wedges.d fillets 2 tbls olive oil 1 onion, finely chopped 1 bulb fennel, thinly sliced 3 cloves garlic, chopped 1 medium zucchini, sliced into half-moons 2c cherry tomatoes, halved 1-14.5 oz can diced tomatoes with juice 1/2c fresh basil leaves, chopped 1/4c dry white wine 1/2c Kalamata olives, pitted and halved Salt and pepper to taste Lemon wedges
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Cod Fillets, Fennel Bulb, Cherry Tomatoes, Zucchini, Fresh Basil Leaves, Dry White Wine, Kalamata Olives
