Mediterranean Baked Cod with Fennel and Tomatoes
27. Okt. 2025
Mediterranean Baked Cod with Fennel and Tomatoes
A light and aromatic one-pan fish dish, packed with Mediterranean flavors. Tender cod fillets are baked over a bed of sweet fennel, juicy cherry tomatoes, and briny olives for a simple, yet elegant, low-calorie meal.
There’s something undeniably comforting about the aroma of baked fish mingling with roasted vegetables and olive oil. This Mediterranean Baked Cod with Fennel and Tomatoes brings that sun-soaked coastal feeling right into your kitchen.
It’s a dish that balances simplicity and sophistication. Perfect for weeknights when you want something nourishing and quick, yet elegant enough to impress at a dinner gathering.
Let’s dive in and see how to bring this vibrant, healthy meal to life in just one pan.
Ingredients
- 300g cod fillets (2 x 150g)
- 1 medium fennel bulb (approx. 250g)
- 200g cherry tomatoes
- 30g Kalamata olives, pitted
- 2 cloves garlic
- 15ml olive oil
- 1 lemon
- 1 handful fresh parsley
- Salt to taste
- Black pepper to taste
Instructions
- Preheat your oven to 200°C. Thinly slice the fennel bulb and garlic cloves. Halve the cherry tomatoes.
- In a baking dish, toss the sliced fennel, cherry tomatoes, and garlic with the olive oil, a pinch of salt, and pepper. Arrange in an even layer.
- Bake the vegetables for 15 minutes, until the fennel begins to soften.
- While the vegetables bake, pat the cod fillets dry with a paper towel and season both sides lightly with salt and pepper.
- Remove the baking dish from the oven. Nestle the cod fillets among the vegetables. Scatter the olives around the fish.
- Squeeze the juice of half a lemon over the entire dish. Thinly slice the other half of the lemon and place the slices on top of the cod.
- Return the dish to the oven and bake for another 12–15 minutes, or until the cod is opaque and flakes easily with a fork.
- Finely chop the fresh parsley and sprinkle it over the dish before serving.
Tips & Substitutions
- Use any white fish: Haddock, pollock, or halibut also work beautifully in this recipe.
- Make it dairy-free: This dish is naturally dairy-free — perfect for those avoiding lactose.
- Add extra veggies: Zucchini, bell peppers, or artichoke hearts can add more texture and color to your pan.
Nutrition
Approximate per serving:
- Calories: 560 kcal
- Fat: 22g
- Carbs: 28g
- Fiber: 10g
- Protein: 56g
Related Recipe
See the original recipe: "Mediterranean Baked Cod with Fennel and Tomatoes"This Mediterranean Baked Cod is proof that healthy eating doesn’t have to be complicated. With minimal prep and maximum flavor, it’s a recipe you’ll turn to again and again. Give it a try this week — and don’t forget to share your creation with friends or tag your photos so others can taste the sunshine too!
