A light and flavorful one-pan Italian-inspired dish featuring flaky cod baked with sweet fennel, juicy cherry tomatoes, and briny olives. A perfect healthy weeknight meal that is both simple and elegant.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
Ingredients
- 600g cod fillets (4x150g)
- 1 large fennel bulb (approx. 300g), thinly sliced
- 300g cherry tomatoes, halved
- 1 large shallot, thinly sliced
- 3 cloves garlic, minced
- 80g Kalamata olives, pitted
- 30g capers, rinsed
- 45ml extra virgin olive oil
- 1 tsp dried oregano
- 1 lemon
- 20g fresh parsley, chopped
- Salt and black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. In a large baking dish, combine the sliced fennel, shallot, halved cherry tomatoes, olives, and capers.
- 2.Add the minced garlic, dried oregano, 30ml (2 tbsp) of olive oil, salt, and pepper. Toss everything together until well coated and arrange in a single layer.
- 3.Bake the vegetable mixture for 15 minutes, allowing the fennel to begin to soften and the tomatoes to lightly blister.
- 4.While the vegetables are baking, pat the cod fillets dry with a paper towel and season both sides with salt and pepper.
- 5.Remove the baking dish from the oven. Nestle the seasoned cod fillets among the vegetables. Drizzle the remaining 15ml (1 tbsp) of olive oil and the juice of half a lemon over the fish.
- 6.Return the dish to the oven and bake for an additional 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Garnish with fresh chopped parsley and serve immediately with wedges from the remaining lemon half.
Nutrition Information
Why this recipe
This nutritious recipe is rich in lean protein and omega-3s from cod, supporting heart and brain health. It's a low-carb, high-fiber meal thanks to fennel and tomatoes, which provide essential vitamins, minerals, and antioxidants for overall wellness.
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