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By abraskitchen.com
Easy One Pan Mediterranean Cod
Instructions
Prep:5minCook:30min
Easy Mediterranean cod with fennel, kale and black olives, a healthy complete meal prepared in one pan and ready in 30 minutes!
Updated at: Fri, 21 Aug 2026 05:00:32 GMT
Nutrition balance score
Great
Glycemic Index
41
Low
Glycemic Load
11
Moderate
Nutrition per serving
Calories309.6 kcal (15%)
Total Fat13.1 g (19%)
Carbs25.4 g (10%)
Sugars13.8 g (15%)
Protein24.4 g (49%)
Sodium456 mg (23%)
Fiber8.1 g (29%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
2 Tbspolive oil
1onion
small, sliced
2 cupsfennel
sliced
3 clovesgarlic
large, chopped
1 x 14.5 ouncecan diced tomato
1 cupfresh tomatoes
diced
2 cupskale
shredded
½ cupwater
crushed red pepper
2 tspfresh oregano
or 1/2 tsp dried oregano
1 cupoil cured black olives
1 lbcod
cut into 4 portions
⅛ tspsalt
¼ tspblack pepper
¼ tspfennel seeds
optional
1 tsporange zest
fresh oregano
fennel fronds, orange zest, olive oil
Instructions
View on abraskitchen.com
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Notes
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