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Easy Low Calorie Cod with Fennel

Diet One Pot Cod with Fennel and Tomatoes

Course Main Dish
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 1
Author Fiona Maclean


  • 150 g Cod Fillet
  • 1/2 head Fennel
  • 6 Kalamata Olives Stoned and halved
  • 100 ml Stock
  • 2 Medium Tomatoes
  • 1 Shallot Peeled and finely chopped
  • 1 clove Garlic Finely chooped
  • 1 teaspoon Olive Oil
  • 1 handful Flat leaf parsley
  • 1 pinch Smoked Paprika
  • Salt and Pepper to taste
  • 1/2 Red Pepper Deseeded and sliced finely


  1. Warm the olive oil in a heavy based casserole, add the shallot and garlic and soften for a few minutes
  2. Skin, deseed and dice the tomato
  3. Deseed and slice the pepper
  4. Trim and slice the fennel
  5. Add the fennel to the shallot and garlic mixture and cook over a medium heat for 5 minutes
  6. Add in the red pepper and continue to cook for a minute or so
  7. Add in the stock, paprika and chopped tomato
  8. Cover and cook for 15 minutes
  9. Once the fennel is tender, check the seasoning and add salt and pepper as necessary. Then add the cod and the olives You can skin the cod if you like, or add it skin side down.
  10. Cover the pan and continue to cook over a low to medium heat for 10 minutes until the cod is opaque
  11. Taste and adjust the seasoning and serve garnished with finely chopped parsley