Baked Cod with Cherry Tomatoes, Fennel, and Capers – a Mediterranean-inspired dish that’s mild, flavorful, and prepared in below half-hour.
Baked Cod
In the event you’re attempting to eat extra fish, you’ll love this baked cod recipe. It’s filled with protein and greens, making it an amazing low-carb, high-protein Mediterranean-inspired meal. Sautéing the greens first permits the fennel to melt and caramelize barely, the cherry tomatoes to burst with sweetness, and the capers
to infuse every part with a briny punch. It’s additionally gluten-free, dairy-free and anti inflammatory. Extra fish dishes like this you may additionally like, do this Mediterranean Sea Bass, Fish in Papillote and Grilled Mediterranean Cedar Plank Salmon.
Why You’ll Love This Baked Cod Recipe
This Mediterranean cod combines lemon, garlic, herbs, and capers for a light-weight, easy meal excellent for Lent or any time of 12 months.
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What You’ll Want
Listed here are the components for this simple baked cod recipe. See the recipe card beneath for the precise measurements.
- Cod: You should use recent or frozen cod fillets. If frozen, thaw them first within the fridge. In the event you don’t have a lot time, put the fillets (of their plastic package deal) in a chilly bowl of water for half-hour.
- Lemon infuses the fish with a recent, citrus style.
- Salt and Pepper for the cod and greens
- Olive Oil to saute the greens in
- Greens: Onions, cherry tomatoes, and fennel get softer and sweeter as they prepare dinner.
- Garlic for savory taste
- Vegetable Broth creates a sauce for the fish and veggies.
- Capers for a briny chew
- Recent Herbs: Recent Parsley and thyme
Tips on how to Bake Cod
The cod marinates in lemon juice whilst you prepare dinner the tomatoes, fennel, and onion, enhancing its brilliant, citrusy taste. See the recipe card on the backside for printable instructions.
- Season the cod with lemon juice, salt, pepper, and thyme.
- Cook dinner the Greens: Pour olive oil into a big pan on medium-high warmth. Add the onions, fennel, tomatoes, and garlic, and saute for 10 minutes. Add the capers, broth, and remaining salt, and stir, prepare dinner for 4 minutes.
- How Lengthy to Cook dinner Cod within the Oven: Switch the tomato combination to a baking dish, and add the fillets and lemon slices. Bake within the middle rack at 400°F for quarter-hour. When the fish is opaque and flakes simply with a fork, take away it from the oven and garnish with parsley. Serve with lemon wedges, if desired.
Variations
- Fish Choices: Use any white fish, like branzino, purple snapper, or halibut, that’s accessible to you. I all the time select the freshest or most native.
- Onions: Use shallots or purple onions.
- Tomatoes: Swap cherry with grape tomatoes.
- Herbs: Attempt it with oregano, basil, chives, or rosemary.
- Broth: Substitute rooster broth.
Serving Ideas
This oven-baked cod can be filling by itself, however beneath are some aspect dish concepts if you wish to serve it with one thing.
Storage
- Refrigerate leftovers in an hermetic container for as much as 3 days.
- To reheat, microwave, or heat it in a skillet on the range.
Extra Fish Recipes You’ll Love
For extra dinner concepts utilizing fish, take a look at my Seafood Recipes assortment, plus these 5 scrumptious fish recipes to encourage your subsequent meal!
Yield: 4 servings
Serving Dimension: 1 fillet, ¾ cup greens
- 4 5-ounce cod fillets, or halibut, patted dry
- 1 lemon, Juice of
- 1 teaspoon kosher salt, divided
- ¼ teaspoon recent black pepper
- 1 tablespoon recent thyme, chopped
- 1 tablespoon additional virgin olive oil
- 1 giant onion, sliced
- 1 small bulb fennel, thinly sliced (discard the core, trim stalks, reduce in quarters)
- 1 pint cherry tomatoes, reduce in half
- 3 garlic cloves, sliced skinny
- ½ cup vegetable broth, unsalted
- 2 tablespoons capers, drained and chopped
- 1 lemon, sliced
- ¼ cup Italian parsley, chopped
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Preheat oven to 400F.
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Season the cod with lemon juice, ½ teaspoon salt, pepper, and thyme on each sides and place on baking dish. Put aside.
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In a big skillet over medium-high warmth, add the olive oil, onions, fennel, tomatoes, and garlic. Sauté for 10 minutes, till tender. Add the capers, broth, and different ½ teaspoon of salt and prepare dinner for 4 extra minutes.
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Switch to a baking dish and add the fish and lemon slices. Bake within the oven for quarter-hour. The fish ought to flake on the edges. Prime with parsley and serve whereas scorching.
Final Step:
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Serving: 1 fillet, ¾ cup greens, Energy: 213.5 kcal, Carbohydrates: 12.5 g, Protein: 28.5 g, Fats: 5.5 g, Saturated Fats: 1 g, Ldl cholesterol: 69.5 mg, Sodium: 535 mg, Fiber: 3.5 g, Sugar: 6.5 g
