Baked Cod With Roasted Tomatoes and Lemon is an easy and delicious way to enjoy seafood. Just season fresh cod fillets and place them in a baking dish. Add cooked yellow onion, fennel, and cherry tomatoes on top to create a bright Mediterranean-style sauce. A bit of white wine and capers add extra flavor, and lemon keeps it fresh. This dish is great for weeknight dinners or whenever you want a simple, impressive meal with minimal cleanup.
Nutrition
259 Calories | 7g Fat | 13g Carbohydrates | 33g Protein | 3g Fiber
Per Serving
Serves 4
Ingredients
- 4 (6-ounce) Cod Fillets
- ¾ tsp Kosher Salt
- ¼ tsp Ground Black Pepper
- Juice of 1 Lemon
- 1 ½ tbsp Extra Virgin Olive Oil
- 1 Small Yellow Onion, sliced
- 1 Bulb Fennel, quartered, core removed, and thinly sliced
- 1 Pint Cherry Tomatoes, halved
- ½ cup Dry White Wine or Unsalted Chicken Stock
- 3 tbsp Capers, drained
- ¼ tsp Crushed Red Pepper Flakes, plus more to taste
- Chopped Fresh Herbs such as parsley, dill, or thyme for serving
Directions
- Place a rack in the center of the oven and preheat the oven to 375° F. Lightly coat a baking dish with nonstick spray.
- Pat the Cod Fillets dry with paper towels. Arrange them in the prepared baking dish and season with Kosher Salt and Ground Black Pepper. Squeeze the juice of the Lemon over the top.
- In a large skillet, heat the Extra Virgin Olive Oil over medium heat. Add the sliced Yellow Onion, Fennel, and Cherry Tomatoes. Sauté until the onions and fennel are tender and the tomatoes begin to soften.
- Add the Dry White Wine to the skillet and let it reduce for about one minute. Stir in the Capers and Crushed Red Pepper Flakes.
- Spoon the tomato and fennel mixture around the cod fillets in the baking dish.
- Bake in the preheated oven for 12 to 15 minutes, or until the cod flakes easily with a fork and is opaque throughout.
- Sprinkle with chopped fresh Herbs before serving.
Pro-Tips
- Choose cod fillets that are even in thickness so they cook uniformly.
- If fennel is unavailable, substitute sliced bell peppers for a different texture and sweetness.
- Spoon the roasted tomatoes and fennel over whole grains or a side salad for a balanced plate.
- Leftovers store well in the refrigerator for up to 2 days and reheat gently to avoid drying out the fish.
Taking control of your nutrition starts with practical skills. This recipe is more than just a meal; it’s a blueprint for using what you have to create something nourishing and delicious. By incorporating simple, sustainable habits like this into your routine, you can build lasting skills that support your goals and simplify your busy life.
