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Tuscan Cod

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (1 fillet with 1/4 cup puree, about 3/4 cup salad, about 1/2 cup tomatoes) contains 300 calories, 17 g carbohydrate, (5 g fiber), 28 g protein, 14 g fat, (5 g saturated fat), 80 mg cholesterol, 260 mg omega-3 fats, and 710 mg sodium.
SAVE TO RECIPE BOX
  • Calories per Serving: 300
  • Servings: 4
  • Active Time: 1 hour
  • Total Time to Make: 1 hour

Ingredients

Directions

  1. Make puree: Cook diced fennel 8-10 min in salted boiling water until tender. Submerge in ice water; drain. Puree in blender, press through fine sieve into small microwave-safe dish. Season with salt; set aside.
     
  2. Combine shaved fennel, celery & parsley leaves, olive oil, and juice from one lemon in bowl; toss. Season with salt and pepper; set aside. Halve remaining 2 lemons crosswise; set aside.
     
  3. Season cod with salt; dust lightly with pan-searing flour. Heat pure olive oil in pan on MED-HIGH. Sear lemon halves 2-3 min until golden brown; remove from pan.
     
  4. Add cod to pan; sear until golden brown 3 min. Turn cod. Reduce heat to MED. Cook about 4 min, until internal temp reaches 120 degrees (insert thermometer halfway into thickest part of seafood). Add butter and baste cod, 1-2 min, until internal temp reaches 130 degrees. Remove from pan; let rest 2 min. Add tomatoes to pan to warm through.  Warm puree in microwave on HIGH about 45 seconds.
      
  5. Spread about 1/4 cup of puree on each plate; top with cod. Divide tomatoes, shaved fennel salad, and seared lemons on plates. Drizzle with Toscano olive oil.


 

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