This delicious and healthy dish is a favorite at my house. Cod is a light white flaky fish that absorbs whatever flavors you may add. This is my Baked Cod With Capers, Fennel, And Tomatoes.
Prep Time: 15 minutes
Cook Time: 15 to 18 minutes
Total Time: 33 minutes
Yields: 4 servings
Equipment: 1 (12-inch) sauté pan, 1 (11 x 13) baking dish, large spatula, chef’s knife
4 (6-ounce) cod fillets
2 tablespoon olive oil
1 tablespoon of Kosher salt
1/2 teaspoon of freshly ground black pepper
1 pint of red grape tomatoes, halved
1 pint of yellow grape tomatoes, halved
1 fennel bulb, diced (reserve fennel fronds for garnish)
1 medium diced onion
1 Fresno chili, seeded and minced
3 garlic cloves, thinly sliced
1/4 cup of capers, drained
1 tablespoon of Pernod
1/2 cup of white wine
1/2 cup of fresh basil leaves, roughly chopped
1 1/2 lemons (1 sliced and 1/2 juiced over the fish)
Italian flat-leaf parsley, finely chopped for garnish (substitute fennel fronds)
Preheat oven to 375-degrees F.
First, prep all the vegetables for the dish. Once prepped, in a large sauté pan over medium heat heat the olive oil. Add all the vegetables, minced Fresno chili, and minced garlic to the pan. Season with Kosher salt and fresh ground black pepper. Cook, stirring frequently, for 5 to 7 minutes. As the veggies start breaking down and soften, add the white wine. Bring this up to a boil then reduce to a simmer. Simmer the tomato and fennel mixture until wine has reduced and the sauce starts to come together another 7 to 10 minutes. At this point, add in the drained capers. Turn the heat off allowing the pan to remain on the burner.
In an 11 x 13 baking dish, add the Pernod to the bottom of the dish. Add, spreading out evenly in the bottom of the baking dish, the sautéed fennel and tomato mixture. Sprinkle each of the 4 cod fillets with Kosher salt and fresh ground pepper to taste. Place the fillets on top of the fennel and tomato mixture. Spoon a little of the sauce over the top of each fillet.
Bake for 15 to 18 minutes or until the cod is tender and flaky. Remove from the oven add squeeze fresh lemon juice over all the fish. Add sliced lemons. Sprinkle over the whole dish with chopped fresh basil leaves, and the Italian flat-leaf parsley.
To serve, ladle the caper, fennel, and tomato sauce, first, on the bottom of a plate. Using a spatula, transfer one of the fillets on top of the sauce, spooning a generous amount of the sauce over the top of the baked cod. Garnish with a lemon slice. There you have it, my Baked Cod With Capers, Fennel, And Tomatoes.