Recipe: Roasted Cod with Fennel and Grapes
When it comes to balancing heart-healthy meals with appealing flavors, it’s important to lean on nutritious ingredients that pack mouthwatering taste. For example, grapes are a delicious yet subtle way to incorporate a little something extra into your diet while adding a juicy burst of flavor.
Grapes of all colors — red, green and black — can be enjoyed as a ready-to-eat, on-the-go food anytime and anywhere. Grapes are also a healthy choice, as they’re a natural source of antioxidants and other polyphenols, and contain no fat and virtually no sodium.
Because of their versatility, heart-healthy grapes can also be used as an ingredient to add fresh appeal, vibrant color and a light touch of sweetness to almost any dish, like Roasted Cod with Fennel and Grapes or Spaghetti Squash with Pesto and Grapes. For something quick and nutritious featuring fresh fruits and vegetables, try this Vegetarian Poke Bowl with tofu, fresh grapes, avocado and crunchy, raw beets and carrots.
Find more recipes to make healthy eating easy at grapesfromcalifornia.com.
Roasted Cod with Fennel and Grapes
Prep time: 10 minutes
Cook time: 15 minutes
1 pound cod loin, cut into four equal pieces
2 Tbsp. extra-virgin olive oil, divided
1 Tbsp. fresh lemon juice
½ tsp. orange zest
¼ tsp. sea salt, divided fresh ground pepper
1 Tbsp. white wine vinegar
1 Tbsp. orange juice
1 Tbsp. minced shallot
¼ tsp. ground coriander
1 tsp. honey
1 Tbsp. fresh chopped oregano
1 medium fennel bulb, fronds removed, chopped and reserved
1 cup red Calif. grapes, halved
Heat oven to 400°F. Arrange cod pieces in baking dish.
In small bowl, combine 1 Tbsp. olive oil with lemon juice, orange zest, 1/8 tsp. salt and pepper. Spoon mixture onto cod in equal amounts. Bake 10-12 minutes, or until desired doneness is reached.
While cod is baking, in small bowl, combine remaining olive oil, remaining salt, pepper, vinegar, orange juice, shallot, coriander, honey and oregano; set aside. Halve and core fennel bulb then thinly slice and place in separate bowl. Add grapes and dressing; toss to combine.
Serve cod topped with fennel and grape salad. Garnish each serving with 1 Tbsp. chopped fennel fronds.
Nutritional information per serving: 200 calories; 19 g protein; 15 g carbohydrates; 8 g fat (36% calories from fat); 1 g saturated fat (4% calories from saturated fat); 45 mg cholesterol; 240 mg sodium; 2 g fiber.