Wednesday, March 9, 2016

Quick Cod Poached in Fennel, Onion, Tomato and Basil

What a busy week! You too? If you've been looking for a quick and easy Lenten dinner that uses only one pan and is easy on the waistline, here's something for you.

This simple dish simmers together thinly sliced fresh fennel and onion along with slivered tomato and fresh basil. Once the veggies are ready, cod fillets are nestled down into the mixture to pick up all the rich, fresh flavor and is finished with a sprinkle of fennel pollen to really jazz things up! That "easy on the waistline" part? There are only about 375 calories per satisfying serving.

While you're at the store (or the Strip District) buying your fish, grab a bag of salad mix, some crusty rolls from the bakery, and there's nothing else you need to get dinner on the table in no time. The only thing that could make that better would be why not splurge those saved calories and pick up a few cookies while you're at it?!

Cod Poached in Fennel, Onion, Tomato and Basil

  • 1 T olive oil
  • 1 fennel bulb, fronds removed, cut in quarters lengthwise and sliced thinly across the bulb
  • 1 medium onion, peeled, cut in half lengthwise and sliced thinly across
  • 3 fresh tomatoes (I use Campari tomatoes, but Romas would work well, too), sliced lengthwise, then sliced across into julienne pieces - approx. 1 C
  • 6 large leaves basil, sliced across thinly 
  • 4 nice sized cod fillets - or use your own favorite mild fish
  • fennel pollen - look for it on'll be glad you did for fish and veggies

Warm the olive oil in a large skillet on top of the stove, then add the veggies and basil. Let simmer until tender. Season the code with salt and pepper.

When the veggies are ready, move them to the sides of the pan and nestle the cod into the center of the pan and let the fillets gently cook through until flaky. To finish, sprinkle a couple of pinches of fennel pollen over the cod and veggies and serve.

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