Baked Cod

Baked Cod

Baked Cod


4 6-ounce cod fillets
3/4 teaspoon kosher salt
1/4 teaspoon black pepper
Juice of 1 lemon
1 1/2 tablespoons extra virgin olive oil
1 small yellow onion – sliced
1 bulb fennel – quartered, core cutaway, thinly sliced
1-pint cherry tomatoes – halved
½ cup dry white wine or unsalted chicken stock
3 tablespoons capers – drained
1/4 teaspoon crushed red pepper flakes – plus additional to taste
Chopped fresh herbs – such as parsley, dill, or thyme, for serving


Place a rack in the center of the oven and preheat oven to 375 degrees F. Lightly coat a 9×13 or similarly sized baking dish with nonstick spray.
Pat the cod dry. Arrange in the baking dish, and season with ½ teaspoon salt and black pepper. Squeeze the lemon over the top.
Heat a large skillet over medium heat. Add the olive oil. Once the oil is hot, add the onion, fennel, tomatoes, and remaining 1/4 teaspoon salt. Saute for 8 to 10 minutes until the onions and fennel are tender and the tomatoes begin to break down. Add the white wine. Let the wine reduce for 1 minute, then add the capers.
Spoon the tomato-fennel mixture around the cod. Place in the oven and bake 12 to 15 minutes, until fish is opaque and flakes easily with a fork. Sprinkle with fresh herbs. Serve hot.


TO STORE: Place leftovers in an airtight container in the refrigerator for up to 2 days. I prefer to store the cod and vegetables separately for easy reheating.
TO REHEAT: To avoid drying out the fish, rewarm it in a baking dish in the oven at 350 degrees F until heated through. Add a squeeze of fresh lemon juice to wake the flavors back up. You can also reheat this dish very gently in the microwave or in a skillet on the stove. The vegetables can be warmed in the oven, on the stove, or in the microwave.


serving: 1(OF 4), calories: 263KCAL, carbohydrates: 13G, protein: 33G, fat: 7G, saturated fat: 1G, cholesterol: 73MG, sodium: 0MG, potassium: 1264MG, fiber: 3G, sugar: 4G, vitamin a: 762IU, vitamin c: 38MG, calcium: 78MG, iron: 2MG