Cod with Orange and Onion

Elevate your weeknight dinner with this vibrant and healthy Cod with Orange and Onion recipe, a flavorful medley of tender cod fillets, sweet orange segments, and caramelized red onion. Infused with the zesty brightness of orange zest, a hint of fresh thyme, and the aromatic allure of garlic, this dish strikes the perfect balance between savory and citrusy. Searing the cod before finishing it in the oven ensures a golden, flaky texture, while the addition of fresh orange juice creates a delicious, natural glaze. Ready in just 35 minutes, this easy yet elegant recipe is ideal for busy evenings or as a lighter option for dinner parties. Garnish with parsley for a pop of color and serve warm with your favorite sides for a meal that's as nourishing as it is delicious. Perfect for seafood lovers and anyone seeking a Mediterranean-inspired treat, this dish is guaranteed to impress!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces cod fillets
• 2 whole orange
• 1 large red onion
• 3 tablespoons olive oil
• 2 cloves garlic cloves
• 1 teaspoon fresh thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 teaspoon orange zest
• 2 tablespoons parsley (optional, for garnish)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Rinse the cod fillets and pat them dry with a paper towel. Season both sides with salt and black pepper. Set aside.

Step 3

Thinly slice the red onion and mince the garlic cloves.

Step 4

Zest one of the oranges and then peel and segment both oranges, removing any seeds. Reserve the orange segments and juice for later.

Step 5

In a large oven-safe skillet, heat 2 tablespoons of olive oil over medium heat. Add the sliced onion and minced garlic, cooking for about 5 minutes until the onion becomes soft and translucent.

Step 6

Stir in the orange zest and fresh thyme, and cook for another minute to release the aromas.

Step 7

Push the onion mixture to the sides of the skillet and add the remaining tablespoon of olive oil to the center. Sear the cod fillets for 2 minutes on each side until lightly golden.

Step 8

Add the orange segments and any reserved juice to the skillet, spooning some of the onion mixture over the fillets. Transfer the skillet to the preheated oven.

Step 9

Bake for 10–12 minutes, or until the cod is cooked through and flakes easily with a fork.

Step 10

Remove from the oven and let rest for 2 minutes. Sprinkle with chopped parsley if desired, and serve warm.

Nutrition Facts

Serving size	(1273.7g)

Amount per serving	% Daily Value*
Calories	1241.1

Total Fat 48.3g	0%
Saturated Fat 7.4g	0%
Polyunsaturated Fat 4.0g
Cholesterol 344mg	0%
Sodium 2811.1mg	0%
Total Carbohydrate 48.7g	0%
Dietary Fiber 9.4g	0%
Total Sugars 30.1g
Protein 148.8g	0%

Vitamin D 320IU	0%
Calcium 297.6mg	0%
Iron 5.0mg	0%
Potassium 4034.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.5%

Protein: 48.6%

Carbs: 15.9%