Coated code with cherry tomatoes, fennel and capers-unaled Mediterranean inspiration dish which is light, tasty and ready in less than 30 minutes.
Cooked cod
If you are trying to eat more fish, you will love this baked cod recipe. It is rich in proteins and vegetables, making it an excellent meal with a low carbohydrate and Mediterranean inspiration. Raising the vegetables first allows the fennel to soften and caramelize slightly, cherry tomatoes to explode with sweetness and capers
To instill everything with a brindle punch. It is also gluten -free, without milk and anti -inflammatory. Other fish dishes like this could also like you, try this Mediterranean sea bass, fish in the papillote and salmon of the grilled Mediterranean cedar table.
Because you will love this baked cod recipe
This Mediterranean cod combines lemon, garlic, herbs and capers for a light and simple meal perfect for Lent or at any time of the year.
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What you need
Here are the ingredients for this cooked cod recipe. See the following recipe card for the exact measurements.
- Cod: You can use fresh or frozen cod fillets. If frozen, defrost them first in the refrigerator. If you don’t have much time, put the fillets (in their plastic package) in a cold bowl of water for 30 minutes.
- Lemon It instills the fish with a fresh and citrus taste.
- Salt and pepper For cod and vegetables
- Olive oil To skip the vegetables
- Vegetables: Onions, cherry tomatoes and fennel become softer and sweeter while cooking.
- Garlic for salty flavor
- Vegetable broth Create a fish sauce and vegetables.
- Capers For a bite
- Fresh herbs: Fresh parsley and thyme
How to cook cod
The cod is navy in lemon juice while cooking tomatoes, fennel and onion, improving its bright and citrus flavor. See the recipe card below for printable indications.
- Season with cod With lemon juice, salt, pepper and thyme.
- Cook the vegetables: Pour the olive oil into a large pan over medium-high heat. Add the onions, the fennel, the tomatoes and the garlic and brown for 10 minutes. Add the capers, broth and the remaining salt and mix, cook for 4 minutes.
- How long to cook cod in the oven: Transfer the tomato mixture to a pan and add the fillets and lemon slices. Cook in the central rack at 400 ° F for 15 minutes. When the fish is opaque and easily relieves with a fork, remove it from the oven and garnish with parsley. Serve with lemon wedges, if desired.
Variations
- Fish options: Use any white fish, such as Branzino, Red Snapper or Halibut, which is available for you. I always choose the cooler or the most local.
- Onions: Use shallots or red onions.
- Tomatoes: Swap Cherry with grape tomatoes.
- Herbs: Try it with oregano, basil, chives or rosemary herb.
- Broth: Replace the chicken broth.
Serve suggestions
This cod baked in the oven would fill on its own, but underneath there are some ideas with a side dish if you want to serve it with something.
Warehouse
- Refrigerate leftovers in an airtight container for a maximum of 3 days.
- Heat, microwave or warm it in a pan on the stove.
Other fish recipes that you will love
For other ideas for dinner using fish, take a look at my collection of fish recipes, as well as these Five delicious fish recipes To inspire your next meal!
Product: 4 portions
Portion size: 1 fillet, ¾ cup of vegetables
- 4 5 ounces cod fillets, or hippoglosso, dried
- 1 lemon, Juice of
- 1 teaspoon Kosher salt, divided
- ¼ teaspoon fresh black pepper
- 1 table spoon fresh thymus, chopped
- 1 table spoon extra virgin olive oil
- 1 large onion, sliced
- 1 small Fennel bulb, thinly cut (discard the nucleus, coating stems, cut in quarter)
- 1 pint cherry tomatoes, half -cut
- 3 cloves of garlic, thin cut
- ½ cup vegetable broth, not salty
- 2 spoons capers, drained and chopped
- 1 lemon, sliced
- ¼ cup Italian parsley, chopped
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Preheat the oven to 400f.
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Season the cod with lemon juice, ½ teaspoon of salt, pepper and thyme on both sides and put on the pan. Set aside.
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In a large pan over medium-high heat, add the olive oil, onions, fennel, tomatoes and garlic. Brown for 10 minutes, until tender. Add the capers, broth and other ½ teaspoon of salt and cook for another 4 minutes.
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Transfer to a pan and add the slices of fish and lemon. Bake in the oven for 15 minutes. The fish should flake the edges. Top with parsley and serve while it is hot.
Last step:
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Service: 1 fillet, ¾ cup of vegetables, Calories: 213.5 Kcal, Carbohydrates: 12.5 G, Protein: 28.5 G, Fat: 5.5 G, Saturated fat: 1 G, Cholesterol: 69.5 mg, Sodium: 535 mg, Fiber: 3.5 G, Sugar: 6.5 G
