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, cutting board
Ingredients:
4 (6-ounce) cod fillets, center cut
2 tablespoons olive oil
1 tablespoon of kosher salt
1/2 teaspoon of black pepper, freshly-ground
1 pint of red grape tomatoes, halved
1 pint of yellow grape tomatoes, halved
1 fennel bulb, diced (if you choose, reserve fennel fronds for garnish)
1 medium-sized onion, diced
1 Fresno chili, seeded and minced
3 cloves of garlic, thinly sliced
1/4 cup of capers, drained
1 tablespoon of Pernod
1/2 cup of dry white wine
1/2 cup of fresh basil leaves, roughly chopped
1 1/2 lemons (1 sliced and 1/2 juiced over the fish)
Ganish:
1/4 cup of Italian flat-leaf parsley, finely chopped (substitute fennel fronds)
Instructions:
Preheat oven to 375°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, then season with kosher salt and fresh-ground black pepper. Cook, stirring frequently, for 5-7 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 the wine has reduced and the sauce starts to come together, another 7-10 minutes. At this point, add in the drained capers. Turn the heat off and keep the pan on the burner.
In an 11 x 13 baking dish, add Pernod to the bottom. Add the sautéed fennel and tomato mixture, spreading it evenly in the bottom of the baking dish. 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 and 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 into the bottom of a plate. Using a spatula, transfer one of the fillets to the top of the sauce. Spoon 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.
Note:
1) Linda Lou Hamel is not a nutritionist or dietitian, and any nutritional information shared is an estimate. If calorie count and nutritional value are important to you, I recommend running the ingredients through the online nutritional calculator of your choice. Calories and values can vary depending on the brands you choose.
Baked Cod With Capers, Fennel, And Tomatoes
Equipment
- 1 saute pan 12-inch
- 1 baking dish 11 x 13
- 1 spatula Large
- 1 chef's knife
- 1 cutting board
Ingredients
- 4 6-ounce cod fillets Center cut
- 2 tbsps olive oil
- 1 tbsp kosher salt
- 1/2 tsp black pepper Freshly-ground
- 1 pint red grape tomatoes Halved
- 1 pint yellow grape tomatoes Halved
- 1 bulb fennel Diced (if you choose, reserve fennel fronds for garnish)
- 1 onion Diced, medium-sized
- 1 Fresno chili Seeded and minced
- 3 cloves garlic Thinly sliced
- 1/4 cup cpaers Drained
- 1 tbsp Pernod
- 1/2 cup dry white wine
- 1/2 cup fresh basil leaves Roughly chopped
- 1 1/2 whole lemons (1 sliced and 1/2 juiced over the fish)
Ganish:
- 1/4 cup Italian flat-leaf parsley Finely chopped (substitute fennel fronds)
Instructions
- Preheat oven to 375°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, then season with kosher salt and fresh-ground black pepper. Cook, stirring frequently, for 5-7 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 the wine has reduced and the sauce starts to come together, another 7-10 minutes. At this point, add in the drained capers. Turn the heat off and keep the pan on the burner.In an 11 x 13 baking dish, add Pernod to the bottom. Add the sautéed fennel and tomato mixture, spreading it evenly in the bottom of the baking dish. 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 15-18 minutes or until the cod is tender and flaky. Remove from the oven and 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 into the bottom of a plate. Using a spatula, transfer one of the fillets to the top of the sauce. Spoon 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.
Notes
https://lindalouhamel.com/2019/07/10/summer-time-flowers-and-herbs/
https://lindalouhamel.com/2018/05/22/provencal-style-grouper/
this looks delicious. I’m going to try this.
Let me know how it turns out? You’re going to love this dish!!!