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–+ servings
Baked Cod

Baked Cod with Fresh Veggies for a Zesty Dinner Delight

This Baked Cod is a flavorful dish featuring fresh veggies and Mediterranean zest, perfect for a healthy dinner option.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cod
  • 4 fillets Cod Can substitute with halibut
  • 2 tablespoons Lemon Juice Fresh juice preferred
  • 1 teaspoon Kosher Salt Adjust if using sea salt
  • 1/2 teaspoon Black Pepper Freshly ground is preferable
  • 1 teaspoon Fresh Thyme Dried thyme can be substituted
For the Veggies
  • 2 tablespoons Extra Virgin Olive Oil For sautéing
  • 1 medium Onion Yellow or sweet onions recommended
  • 1 bulb Fennel Thinly sliced; celery can be a substitute
  • 2 cups Cherry Tomatoes Can use grape tomatoes
  • 2 cloves Garlic Minced
For Baking and Garnishing
  • 1/2 cup Vegetable Broth Can use chicken broth
  • 2 tablespoons Capers Rinsed
  • 1 slices Lemon For baking with cod
  • 1/4 cup Italian Parsley Chopped, for garnish

Equipment

  • Oven
  • Skillet
  • Baking dish

Method
 

Instructions
  1. Preheat your oven to 400°F (200°C) and prepare the baking dish.
  2. Drizzle lemon juice on the cod fillets, seasoning with half of the kosher salt, black pepper, and half of the thyme. Set aside.
  3. In a skillet, heat olive oil over medium-high heat, then add onions and fennel. Sauté for 4 minutes until softened.
  4. Add cherry tomatoes and garlic, cooking for another 6 minutes until everything is tender and aromatic.
  5. Stir in the capers and vegetable broth, simmer for about 4 minutes.
  6. Transfer sautéed veggies to a baking dish, place seasoned cod on top, and add lemon slices.
  7. Bake for 15 minutes or until the cod is opaque and flakes easily with a fork.
  8. Garnish with chopped parsley before serving.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 8gProtein: 34gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 75mgSodium: 600mgPotassium: 800mgFiber: 2gSugar: 3gVitamin A: 10IUVitamin C: 20mgCalcium: 4mgIron: 5mg

Notes

Enjoy this dish immediately for the best taste and avoid reheating to maintain moisture.

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