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Seared Cod with Cucumber and Fennel Salad
Seared Cod with Cucumber and Fennel Salad

Seared Cod with Cucumber and Fennel Salad
A light and refreshing dinner featuring seared cod paired with a crisp cucumber and fennel salad.
Seared Cod with Cucumber and Fennel Salad

This meal provides a good balance of protein and carbohydrates, essential for muscle recovery and energy replenishment after a day of training.

Ingredients:
1
Servings
  • 200
    g
     cod fillet
  • 100
    g
     cucumber
  • 1
    item
     fennel bulb
  • 1
    item
     lemon
  • 2
    tbsp
     olive oil
  • 10
    g
     dill
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 30 minutes
Seared Cod with Cucumber and Fennel Salad
Instructions:
  1. Preheat a non-stick pan over medium-high heat.
  2. Season the cod fillet with salt and black pepper.
  3. Add 1 tbsp of olive oil to the pan and sear the cod for about 3-4 minutes on each side until cooked through.
  4. Slice the cucumber and fennel thinly and place in a bowl.
  5. Add the juice of one lemon, remaining olive oil, chopped dill, salt, and pepper to the cucumber and fennel. Toss to combine.
  6. Serve the seared cod alongside the cucumber and fennel salad.
Nutrition Per Serving 358 g Per 100g
Energy 268 kcal 75 kcal
Protein 41 g 11.5 g
Fibre 3 g 0.8 g
Salt 2 g 0.6 g
Sugar 5 g 1.4 g
Carbohydrates 12 g 3.4 g
Fat 14 g 3.9 g
  • 200
    g
     cod fillet
  • 100
    g
     cucumber
  • 1
    item
     fennel bulb
  • 1
    item
     lemon
  • 2
    tbsp
     olive oil
  • 10
    g
     dill
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Preheat a non-stick pan over medium-high heat.

Season the cod fillet with salt and black pepper.

Add 1 tbsp of olive oil to the pan and sear the cod for about 3-4 minutes on each side until cooked through.

Slice the cucumber and fennel thinly and place in a bowl.

Add the juice of one lemon, remaining olive oil, chopped dill, salt, and pepper to the cucumber and fennel. Toss to combine.

Serve the seared cod alongside the cucumber and fennel salad.

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