Oven-Roasted Cod with Tomato-Basil Sauce
Braised Fennel and Artichokes
Ingredients
- 1 (¾-lb) cod fillet
- 1½ Tbsp olive oil, divided
- ¼ tsp salt, divided
- ⅛ tsp pepper
- 1 small lemon
- 1 pint grape tomatoes, cut in half
- 2 cloves garlic, minced
- 3 Tbsp dry white wine
- 1 Tbsp thinly sliced fresh basil
- 1 Tbsp butter
Instructions
- Preheat oven to 425°F. Place cod on a foil-lined rimmed baking sheet. Brush with ½ Tbsp oil, and sprinkle with ⅛ tsp salt and pepper. Bake 12 to 15 minutes or until fish flakes with a fork.
- Grate zest and squeeze juice from lemon.
- Sauté tomatoes and ⅛ tsp salt in 1 Tbsp hot oil in a nonstick skillet over medium-high heat 3 minutes or until barely softened. Add garlic; cook 30 seconds.
- Add wine, lemon zest, and lemon juice; cook 3 minutes. Stir in basil and butter; spoon sauce over fish.
Side Dish Ingredients
- 1 clove garlic, minced
- ⅛ tsp crushed red pepper (optional)
- ½ Tbsp olive oil
- 1 fennel bulb, halved and thinly sliced
- 1 (9-oz) pkg frozen artichoke hearts, thawed
- 1 small lemon, sliced
- ¼ cup dry white wine
- ¼ tsp salt
Side Dish Instructions
- Sauté garlic and, if desired, red pepper in hot oil in a deep skillet over medium-high heat 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 | 2 | 2 | |
| Calories |
346
|
150
|
496
|
| Fat (g) | 17 | 4.5 | 21.5 |
| Sat. Fat (g) | 5 | 1 | 6 |
| Protein (g) | 32 | 5 | 37 |
| Carb (g) | 12 | 22 | 34 |
| Fiber (g) | 2 | 12 | 14 |
| Sodium (mg) | 433 | 460 | 893 |
Low Calorie Meal Plan
This recipe selected from the eMeals Low Calorie Meal Plan.
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