Oven-Roasted Cod with Tomato-Basil Sauce
Braised Fennel and Artichokes
Ingredients
- 1 (1½-lb) cod fillet
- 3 Tbsp olive oil
- ½ tsp salt
- ¼ tsp pepper
- 2 pints cherry tomatoes, cut in half
- 1 Tbsp bottled minced garlic
- ¼ cup dry white wine
- Grated rind and juice of 1 lemon
- 2 Tbsp thinly sliced fresh basil
- 2 Tbsp butter
Instructions
- Preheat oven to 425°F.
- Place cod on a foil-lined rimmed baking sheet. Brush with 1 Tbsp oil, and sprinkle with ¼ tsp each salt and pepper.
- Bake 15 to 20 minutes (depending upon thickness of fish) or until fish flakes with a fork.
- Meanwhile, heat 2 Tbsp oil in a large nonstick skillet over medium-high heat.
- Add tomatoes and remaining ¼ tsp salt; cook 3 minutes or until barely softened. Add garlic; cook 30 seconds.
- Add wine, grated lemon rind and lemon juice; cook 3 minutes.
- Stir in basil and butter; spoon sauce over fish.
- Cut fish into serving-size pieces.
Side Dish Ingredients
- 3 Tbsp olive oil
- 1 Tbsp bottled minced garlic
- ¼ tsp crushed red pepper (optional)
- 2 large fennel bulbs, halved and thinly sliced
- 2 (9-oz) pkg frozen artichoke hearts, thawed
- 1 lemon, sliced
- ½ cup dry white wine
- ¼ tsp salt
Side Dish Instructions
- Heat oil in a large deep skillet over medium-high heat; add garlic and crushed red pepper.
- Sauté 1 minute.
- Add remaining ingredients; bring to a boil.
- Cover, reduce heat and simmer 20 minutes or until fennel is tender.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
228
|
141
|
369
|
| Fat (g) | 11 | 8 | 19 |
| Sat. Fat (g) | 4 | 1 | 5 |
| Protein (g) | 22 | 3 | 25 |
| Carb (g) | 8 | 15 | 23 |
| Fiber (g) | 1 | 8 | 9 |
| Sodium (mg) | 289 | 208 | 497 |
Quick & Healthy Meal Plan
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