Mediterranean Cod over Warm Cannellini Cream with Caramelized Fennel and Saffron Olives
🫒 Mediterranean Food
Intermediate

Mediterranean Cod over Warm Cannellini Cream with Caramelized Fennel and Saffron Olives

An original Mediterranean dish featuring golden-seared cod fillets served over a rustic cannellini bean cream with lemon and garlic, paired with caramelized fennel, saffron-kissed olives, and a fresh finish of parsley. Elegant, balanced, and perfect for a special meal.

25 minPrep
30 minCook
55 minTotal
4Servings
Dairy-FreeHigh ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings
4
  • 4 600 g cod fillets (skinless, porciones of unos 150 g each a)
  • 400 g cooked cannellini beans (escurridas and enjuagadas)
  • 1 grande 300 g fennel bulb (thinly sliced finas; reservar algunas leaves tiernas si the tiene)
  • 80 g green olives (boneless and partidas por the mitad)
  • 1 mediana 150 g onion (chopped)
  • 3 dientes 12 g garlic (2 chopped and 1 grated or machacado)
  • 1 1 unit lemon (zest fina and 2 tbsp of juice)
  • 1 pizca 0.2 g saffron threads (infusionadas en 1 tbsp of agua hot)
  • 60 ml dry white wine (optional pero recomendado)
  • 240 ml vegetable or fish stock (divided)
  • 45 ml extra virgin olive oil (divided)
  • 2 g sweet paprika (for the bacalao)
  • 1 g dried oregano (for the bacalao)
  • 10 g fresh parsley (chopped)
  • 5 g salt (or to taste)
  • 2 g black pepper (freshly ground)

Nutrition facts

per serving

395 kcal
Calories
36 g
Protein
19 g
Carbs
17 g
Fat
6 g
Fiber
13 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

FishSulfites

Instructions

  1. 1

    Preheat the oven to 220°C / 425°F. Pat the cod fillets dry with paper towels. Rub them with 1 tbsp olive oil, sweet paprika, dried oregano, a pinch of salt, and black pepper. Set aside while you prepare the base.

  2. 2

    Heat 1 tbsp olive oil in a large skillet over medium heat. Add the sliced fennel with a pinch of salt and cook for 8 to 10 minutes, stirring occasionally, until tender and golden. Add half of the chopped onion and cook 3 minutes more. Transfer the caramelized fennel to a plate and keep warm.

  3. 3

    In the same skillet, add 1/2 tbsp olive oil. Add the remaining onion and cook for 4 minutes over medium heat until softened. Add 2 chopped garlic cloves and cook for 30 seconds. Stir in the cannellini beans, 180 ml / 3/4 cup of the stock, and the lemon zest. Cook for 4 minutes.

  4. 4

    Blend the bean mixture with an immersion blender, directly in the skillet if safe to do so or in a blender jar, until thick but still rustic. Add 1 tbsp lemon juice, salt, and pepper to taste. If needed, loosen with a little more stock. Keep the cream warm over very low heat.

  5. 5

    Place the cod fillets on a baking tray or oven-safe skillet. Roast at 220°C / 425°F for 10 to 12 minutes, until the fish is opaque and flakes easily with a fork.

  6. 6

    While the cod roasts, heat the remaining 1/2 tbsp olive oil in a small skillet over medium-low heat. Add the grated or crushed garlic clove and cook for 20 seconds. Add the green olives, the saffron and its soaking water, and the dry white wine. Cook for 2 to 3 minutes until slightly reduced. Add the remaining 1 tbsp lemon juice and the last 60 ml / 1/4 cup stock; cook 1 minute more.

  7. 7

    To serve, spoon the warm cannellini cream onto the plates. Top with the caramelized fennel, then place one cod fillet on each portion. Finish with the saffron olives and their juices, chopped fresh parsley, and, if reserved, a few tender fennel fronds. Serve immediately.

Chef tips

If the cod is especially thick, it may need 1 to 2 extra minutes in the oven. The bean cream should be silky but still thick enough to support the fish without becoming runny.

Substitutions

You can substitute the cannellini beans with other white beans. Sea bass or grouper work well instead of cod. If you prefer not to use wine, replace it with the same amount of stock plus a few extra drops of lemon juice.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Countertop blenderIllustrative image

    Ninja Professional BL610 Blender

    Smoothies, sauces and soups

    • Smoothies, sauces and soups
    • Easy-to-wash jar
    • Check the power and jar size
    View on Amazon
  • Illustrative image: Air fryerIllustrative image

    Cosori Pro LE 5 Qt Air Fryer

    Browning and baking with little oil

    • Browns food with very little oil
    • Handy for vegetables, chicken and reheating
    • Check the basket capacity
    View on Amazon
  • Illustrative image: Digital kitchen thermometerIllustrative image

    TempPro TP19H Digital Thermometer

    Checking doneness of meat and chicken

    • Checks doneness of meat and chicken
    • Quick reading
    • Clean the probe after each use
    View on Amazon

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