- 4 tablespoon(s) olive oil
- 1 onion
- 1 fennel bulb
- 500 g cherry tomatoes
- 100 g white wine
- 600 g cod, (4 fillets)
- 1/4 bunch parsley
- 1/4 bunch mint, only the leaves
- 2 tablespoon(s) capers
- 1 pinch chili flakes
- 2 tablespoon(s) thyme leaves
Baked cod with vegetables
Gluten Free Diet
Excludes foods containing gluten, such as wheat, barley, rye and their by-products.
Dairy Free Diet
Excludes foods such as milk, yoghurt, cheese and their by-products.
Egg Free Diet
It is usually followed when someone is allergic to this food.
Nuts Free Diet
It is usually followed when someone is allergic to nuts.
Low in Sugars Diet
Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.
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- Preheat the oven to 180οC (350ο F) set to fan.
- Heat half of the olive oil in a frying pan over medium heat.
- Cut the onion and the fennel bulb lengthwise into thin slices, the cherry tomatoes in half, and sauté them for 5-6 minutes until they are slightly tender.
- Deglaze the pan with the wine and let half of it evaporate for 1 minute.
- Remove the pan from the heat and transfer the veggies to a baking pan.
- Season the cod fillets with salt and pepper, and brush them with the remaining olive oil.
- Transfer the fillets over the vegetables, skin-side up, and bake them in the oven for 12-15 minutes.
- Finely chop the parsley and the mint.
- Remove the baking pan from the oven and sprinkle with the capers, chili flakes, parsley, mint, and thyme.
- Mix and serve.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*To calculate nutritional table data, we use software by