Protein-Packed Dinner

Baked Mediterranean Cod

4
Average: 4 (2 votes)
(2 votes)
Baked Mediterranean Cod
share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation

Healthy, because

Even smarter

The low-fat cod offers plenty of muscle-building protein and supplies the trace element selenium, which is important for the immune system. The lean fish also enriches the meal with the tooth-protecting fluorine and iodine.

For the low-carb version of this dish, the potatoes can easily be replaced with more vegetables. Or you can serve a mixed salad in addition.

Ingredients

for
2
Ingredients
400 grams thick Cod
salt
freshly ground peppers
2 tablespoons lemon juice
250 grams Cherry tomatoes
80 grams black Olives
1 onion
1 garlic
150 milliliters dry white wine
4 tablespoons olive oil
2 large, cooked potatoes
250 grams Broccoli
How healthy are the main ingredients?
BroccoliOliveolive oilsaltoniongarlic

Preparation steps

1.

Peel the onion, finely slice and sweat in 1 tablespoon olive oil until translucent. Peel the garlic, chop, add to the onions and sauté briefly. Grease a baking dish with the remaining oil then fill with the onion mixture. Rinse and halve the tomatoes. Cut small balls out of the potatoes with a melon baller. 

2.

Rinse the fish, pat dry, divide into serving pieces, season with salt and pepper and sprinkle with lemon juice. Arrange in the baking dish along with the potatoes, tomatoes and olives. Pour in the wine, seal with aluminum foil and bake in a preheated oven (200°C) (approximately 400°F) for about 20 minutes.

3.

Meanwhile, cut the broccoli into florets and cook in boiling salted water for 5 minutes. Drain and serve with the fish and vegetables.