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!
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Recipe Information
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)
Instructions
Preheat your oven to 375°F (190°C).
Rinse the cod fillets and pat them dry with a paper towel. Season both sides with salt and black pepper. Set aside.
Thinly slice the red onion and mince the garlic cloves.
Zest one of the oranges and then peel and segment both oranges, removing any seeds. Reserve the orange segments and juice for later.
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.
Stir in the orange zest and fresh thyme, and cook for another minute to release the aromas.
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.
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.
Bake for 10–12 minutes, or until the cod is cooked through and flakes easily with a fork.
Remove from the oven and let rest for 2 minutes. Sprinkle with chopped parsley if desired, and serve warm.
Nutrition Facts
Calories |
229 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.9 g | 14% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 48 mg | 16% | |
| Sodium | 550 mg | 24% | |
| Total Carbohydrate | 12.1 g | 4% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 7.5 g | ||
| Protein | 20.6 g | 41% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 53 mg | 4% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 524 mg | 11% | |
*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.
