KURA Eats | Fennel

Why do you go to the go to meals you do? It's not a trick question and I'm not looking for a certain answer. Maybe you genuinely enjoy eating the same things everyday for lunch, breakfast and dinner. Maybe, it's because you've created a routine you know works and your family will eat without complaints. For others, maybe it's simply because the idea of trying new things is too much work when you know there is a chance the recipe is going to turn out inedible, that's usually where my head is at. 

Whatever your reasoning might be adding variance to your meal plan does have multiple benefits. For starters if all you are eating is broccoli and spinach every meal you're living a pretty boring life and that should be reason enough to branch out. I'm just saying, if you are complaining about how hard it is to stick to your meal plan ask yourself why you're doing it. But more importantly you are missing out of the benefits of the nutrients that come from eating other vegetables.

Recommendation, keep your protein staples the same from week to week:

  • Chicken 
  • Lean Pork
  • Ground Turkey
  • Cod/ Salmon/ Ahi
  • Grass-fed beef 2x week 
  • Eggs 

Have fun by mixing up the veggies that you are adding to them. With two serving per meal you have plenty of room to play and make things fun. 

I personally am a big fan of Cod, it's high in protein, omega 3, Vitamin B12 and Vitamin B6. Quality wise it is also a better option than buying farmer raised Tilapia. Normally I keep it pretty simply and bake it with seasoning but this week I was feeling slightly sluggish, maybe it's the weather or maybe its just an off week but I felt like my body could use a little extra Vitamin C. Rather than chugging a bottle of orange juice I grabbed some fennel and made this, amazinggggg. 

Cod with Fennel and Tomato 

Prep Time: 10 minutes
Cook Time: 15-20 minutes
Serves: 6 


  • 1 teaspoon extra virgin olive oil
  • 1/2 cup finely chopped yellow onion
  • 1 teaspoon finely chopped garlic
  • 2 small fennel bulbs, quartered and thinly sliced
  • 1 leek, white part only, thinly sliced
  • Salt and pepper, to taste
  • 1 (14.5-ounce) can Italian-style tomatoes, with their liquid
  • 1/2 cup dry white wine
  • 1 teaspoon saffron threads
  • 6 (5-ounce) cod fillets



  1. Heat oil in a large skillet over medium heat. Add onions and garlic and cook for 1 minute. Add fennel and leeks and cook for 3 minutes more. Add salt and pepper, 1 cup water, tomatoes, wine and saffron and simmer for 5 minutes. 
  2. Push vegetables to the side, arrange fillets in the skillet, then cover with vegetables. Cover skillet and simmer over low heat until fish is just cooked through, 10 to 12 minutes. Serve fish with vegetables and broth spooned over the top.
  3. IF you are a carb eating, serve over some rice :)