Baked Cod with Cherry Tomatoes, Fennel, and Capers is a vibrant, Mediterranean-inspired dish that delights the senses. Infused with lemony goodness and complemented by sweet cherry tomatoes and aromatic fennel, this recipe is not only light and healthy but also super easy to prepare—ready in under 30 minutes!
Budget Information
The total cost for this recipe is approximately $18.50, which breaks down to about $4.63 per serving if you’re serving four people. Here’s how it adds up:
– Cod fillets (4 x $4.50) = $18.00
– Lemon = $0.50
– Kosher salt = $0.05
– Black pepper = $0.05
– Fresh thyme = $0.50
– Extra virgin olive oil = $0.25
– Onion = $0.75
– Fennel bulb = $1.50
– Cherry tomatoes = $3.00
– Garlic = $0.50
– Vegetable broth = $0.75
– Capers = $0.75
– Fresh parsley = $0.50
Why This Recipe Works
This baked cod recipe works wonders because it balances flavor, health, and simplicity! By sautéing vegetables first—allowing the fennel to caramelize and the cherry tomatoes to burst—you create a base that’s loaded with sweetness and savory richness. And when the cod sits in a swirl of lemon juice, it practically sings with freshness! Plus, who doesn’t love a dish that’s healthy, gluten-free, and full of Mediterranean vibes? It’s perfect for any night of the week!
Ingredients + Optional Substitutions
Here’s what you’ll need for this scrumptious dish, along with some optional substitutions if you’re feeling adventurous:
– 4 (5-ounce) cod fillets ($18.00 total) – you can substitute with halibut or any firm white fish.
– 1 lemon, juiced and sliced ($0.50) – a splash of lime works too!
– 1 teaspoon kosher salt, divided ($0.05)
– ¼ teaspoon fresh black pepper ($0.05)
– 1 tablespoon fresh thyme, chopped ($0.50) – oregano or basil would be delicious too!
– 1 tablespoon extra virgin olive oil ($0.25)
– 1 large onion, sliced ($0.75)
– 1 small bulb fennel, thinly sliced ($1.50)
– 1 pint cherry tomatoes, halved ($3.00)
– 3 garlic cloves, sliced thin ($0.50)
– ½ cup vegetable broth, unsalted ($0.75) – chicken broth works if you prefer!
– 2 tablespoons capers, drained and chopped ($0.75)
– ¼ cup Italian parsley, chopped ($0.50)
Step-by-Step Recipe Instructions
Step 1: Start off by preheating your oven to 400°F (200°C). Getting that oven nice and hot will ensure your cod cooks perfectly!
Step 2: In a small bowl, season your cod fillets generously with the lemon juice, half a teaspoon salt, black pepper, and thyme on both sides. This marinade is the secret to a tender, flavorful fish. Set them aside to soak up the flavor while you work on the vegetables.
Step 3: Grab a large skillet and heat up the olive oil over medium-high heat. Once shimmering, add the sliced onions, fennel, cherry tomatoes, and garlic. Sauté for about 10 minutes until everything is tender and the tomatoes begin to burst, releasing their juices. This is when your kitchen will start to smell utterly divine!
Step 4: After the vegetables have sautéed, stir in the drained capers, vegetable broth, and the remaining half teaspoon of salt. Cook this mixture for an additional 4 minutes. You’ll notice the flavors melding into a fragrant sauce.
Step 5: Next, transfer this lovely vegetable mix to a baking dish and gently lay the seasoned cod fillets on top. Garnish with lemon slices. Pop it into the oven and bake for about 15 minutes or until the fish is opaque and flakes easily with a fork. The anticipation is real!
Step 6: Once it’s done, remove your dish from the oven and sprinkle the chopped parsley over the top for a fresh touch. Serve it up hot with extra lemon wedges on the side, and watch those smiles bloom at the dinner table!
Nutritional Facts
Here’s the nutritional breakdown per serving:
– Calories: 213.5 kcal
– Protein: 28.5 g
– Carbohydrates: 12.5 g
– Total Fat: 5.5 g
– Saturated Fat: 1 g
– Fiber: 3.5 g
– Sugar: 6.5 g
– Sodium: 535 mg
Storage and Reheating Tips
If you happen to have leftovers—though I doubt it—store them in an airtight container in your refrigerator for up to 3 days. To reheat, simply pop it in the microwave or warm it in a skillet over low heat until heated through. Just be careful not to overcook the fish again; we want to keep that flakiness intact!
Serving Suggestions
This baked cod can absolutely shine on its own! But if you want to elevate your meal, serve it alongside a simple arugula salad, roasted asparagus, or over a bed of fluffy quinoa or couscous to soak up all those fabulous juices. The freshness of the dish pairs wonderfully with a crisp white wine, for a complete Mediterranean night at home!
Reader Tips or Helpful Notes
Don’t skip marinating the fish; even a short time can make a big difference in flavor! If you can find fresh capers, those are even better than the jarred ones, as they pack a delightful pop of briny goodness. Lastly, if you’re feeling adventurous, try adding some olives or artichokes to the vegetable mix for an extra Mediterranean twist!
Recipe FAQs
What if I can’t find cod?
You can definitely substitute cod with other white fish options like halibut, snapper, or even salmon if you fancy.
How long do I need to cook frozen fish?
If using frozen fish, thawing it first is best; however, if you’re in a pinch, bake it for about 5-7 minutes longer than the standard time. Just make sure it’s cooked through!
Can I use dried herbs instead of fresh?
Absolutely! You can substitute dried herbs; just remember they’re more potent, so use about a third of the amount called for fresh.
Can I make this dish ahead of time?
You can prep the vegetables and season the fish ahead of time, but it’s best to bake it just before serving for that fresh, flaky goodness.
What side dish pairs well with this baked cod?
A light salad, garlic bread, or a side of couscous or rice works beautifully to balance the meal!
