BROILED COD WITH FENNEL AND TOMATOES

Broiled Cod Fennel and Tomatoes Main LCHF Low Carb Diabetes

Sweet cherry tomatoes and healing spices from the fennel and coriander make a flavorful broiled fish dish. The sharp licorice flavor from the fennel bulb melts with the onion and white wine to create sweet, subtle flavors. Leftovers from this dish pack well for tomorrow’s lunches.

Allergens and substitutions: None.

 

HEALING BENEFITS

Cod is a cold, deep water living fish which means it produces substantial amounts of good fat. Besides being a good source of healthy omega-3 fatty acids this white fish is also high in vitamin A, D and E. The meat of this fish has a lighter fish flavor that makes it ideal for those who tend to dislike eating fish. Baked or broiled in butter and spices makes for a healthy indulgence.

 

Fennel bulb encourages healthy digestion and has a wide array of healthy antioxidants. The volatile oil anethole contained in the bulb has also been shown to relieve water retention and bloating – two problems that often trouble diabetics. Fennel is also a great source of fiber and vitamin C.

 

Coriander seeds come from the cilantro plant and give great flavor and a myriad of healing properties. Ayurvedic medicine uses coriander for its anti-inflammatory properties and cholesterol lowering effects. Eating this spice can help stimulate digestive juices to promote better digestion. Grind the seeds fresh to extract the most flavors.

 

PUTTING IT ALTOGETHER

Follow the instructions below to make this savory fish dinner. Look for frozen cod or other white fish at Trader Joe’s. If you can find a local, fresh filet it will cook and taste better than the frozen. Seafood Watch is the searchable database of sustainable fish and shellfish compiled by the Monterey Bay Aquarium. You can search by fish type or by one of their state by state guides. They also have convenient and free smart phone apps to use in the grocery store. Making wise seafood choices has never been easier. Catfish or rockfish are acceptable substitutes for the cod used in this recipe. If you’re not a fan of seafood, substitute boneless chicken breast or thigh. If you’re looking for a time short-cut, try frozen and diced onions.

Trade Joe’s sells the affordable Charles Shaw (read: two buck Chuck). This a tough wine for drinking, but fantastic for cooking. They sell a dry Pinot Grigio which we use in this recipe. Another good varietal for the kitchen is the Cabernet Sauvignon. We always keep a few bottles of these on-hand. Either of these wines can be used in crock pot recipes, too. Or for poaching eggs.

It’s good practice to pull out all the pots and pans you need before cooking. Likewise, pulling out the ingredients you need to measure or chop beforehand will simplify your cooking. The French call this practice mise en place which translates to “putting in place”. It is practiced in restaurants and taught to chefs in culinary school. Any leftover onion or fennel can be sliced and then frozen.

Broiled Cod Fennel and Tomatoes LCHF Low Carb Diabetes

This large recipe can be split and cooked fresh if you do not mind spending the extra time. Otherwise, the cooking the full recipe is good for packing as lunches. Cooking in large batches makes it easy to make good food decisions. When I have healthy food that is already prepared around me, I tend to eat. When healthy food is not around, bad choices tend to happen.

Preheat your oven to the broil setting.

Bring an oven-proof deep skillet up to medium heat on the stove. Add the olive oil, onion, fennel, salt and pepper to the skillet. Brown for 2-3 minutes. (If you prefer the stronger licorice flavor from the fennel, wait to add it to the pan. The fennel can be added with the tomatoes and fish.)

Broiled Cod Fennel and Tomatoes LCHF Low Carb Diabetes ii

Add the dry white wine and optional red chili flakes to the pan and bring to a low rolling boil. Your kitchen should be smelling great around this time. Continue to boil until the wine is reduced by about half. It should taste sweet and savory.

While the wine is reducing down, use this time to work on the cod. Remove your defrosted filets from the packages and dry off with a paper towel. The fish does not need to be completely dry, you just want the excess moisture removed. Sprinkle the cod with the ground coriander evenly on both sides.

Broiled Cod Fennel and Tomatoes LCHF Low Carb Diabetes iii

Remove the skillet from the heat. Add the cherry tomatoes and fish to the pan. If you have not added the fennel yet, now is the time. Nestle the cod deep in between the veggies. Make sure the fish is touching the bottom of the pan and sitting in the reduced wine. Just placing the fish on top could make for a dry piece of fish when it hits the broiler. If you do not have an oven-proof skillet, simply remove everything and place into a glass baking dish.

Broilers can work food magic. Or burn the bejesus out of your food. Anytime you put anything under the broiler, check it every minute. Whatever you do, do not walk away and leave it unattended. Most food only needs 1-3 minutes under the intense heat (usually around 500-550°F). Fish cooks well with this quick, high heat.

Place the entire oven-proof skillet under the broiler 2-3 minutes. Check it every minute to make sure it’s not burning. Remove the pan and check the fish. It should flake apart. If it is still translucent, return it to the broiler for another minute. If the broiler is burning everything but the fish still needs time to cook you can also put it back on the stove top for 2-4 minutes on medium heat.

Remove the filets from the skillet or baking dish and serve over the veggies with the braising liquid. It is a naturally sweet dish that is as good for Tuesday’s lunch or a Friday date night.

Broiled Cod Fennel and Tomatoes LCHF Low Carb Diabetes ivServing sizes: This dish has 3 or 4 servings, depending on which meal plan is being followed. Simply divide the fish and veggies into 3 or 4 containers. The 1,500 calorie meal plan has 4 servings, while the 2,000 calorie meal plan has 3 servings. Store in the refrigerator up to 3 days.

 

BROILED COD WITH FENNEL AND TOMATOES
 
Prep time
Cook time
Total time
 
Sweet cherry tomatoes and healing spices from the fennel and coriander make a flavorful broiled fish recipe. The sharp licorice flavor from the fennel bulb melts with the onion and white wine to create subtle, sweet flavors. Leftovers from this dish pack well for tomorrow’s lunches.
Author:
Recipe type: Entree
Cuisine: French
Serves: 48 oz
Ingredients
  • 1.5 lb Cod Fillet (Wild)
  • 1 tbsp Coriander
  • 1X Onions, Yellow or Sweet
  • 1X Fennel Bulb
  • 2 c Cherry Tomatoes
  • 3 c White Wine
  • 8 tbsp Olive Oil, Extra Virgin
  • ½ tsp Sea Salt
  • ½ tsp Black Pepper
  • ½ tsp Red Chili Flakes
Instructions
  1. Preheat your oven to the broil setting.
  2. Bring an oven-proof deep skillet up to medium heat on the stove. Add the olive oil, onion, fennel, salt and pepper to the skillet. Brown for 2-3 minutes. (If you prefer the stronger licorice flavor from the fennel, wait to add it to the pan. The fennel can be added with the tomatoes and fish.)
  3. Add the dry white wine and optional red chili flakes to the pan and bring to a low rolling boil. Continue to boil until the wine is reduced by about half. It should taste sweet and savory.
  4. While the wine is reducing down, use this time to work on the cod. Remove your defrosted filets from the packages and dry off with a paper towel. Sprinkle the cod with the ground coriander evenly on both sides.
  5. Remove the skillet from the heat. Add the cherry tomatoes and fish to the pan. If you have not added the fennel yet, now is the time. Nestle the cod deep in between the veggies. Make sure they are touching the bottom of the pan and sitting in the reduced wine. Just placing the fish on top could make for a dry piece of fish when it hits the broiler. If you do not have an oven-proof skillet, simply remove everything and place into a glass baking dish.
  6. Place the entire oven-proof skillet under the broiler 2-3 minutes. Check it every minute to make sure it’s not burning. Remove the pan and check the fish. It should flake apart. If it is still translucent, return it to the broiler for another minute. If the broiler is burning everything but the fish still needs time to cook you can also put it back on the stove top for 2-4 minutes on medium heat.

 

Photo by *saipal.