Baked Cod with Cherry Tomatoes and Fennel – Mediterranean Recipe

Baked Cod with Cherry Tomatoes and Fennel: A Mediterranean Classic Reinvented

If you’re seeking a nutritious, low-carb meal that doesn’t skimp on taste, this Mediterranean-style baked cod with cherry tomatoes, fennel, and capers deserves a place on your weekly rotation. Perfectly balanced with bright lemon, savory herbs, and briny accents, this simple yet elegant dish combines whole-food ingredients with quick prep—ideal for busy weeknights or clean eating plans.

Why This Baked Cod Recipe Stands Out

Originally developed as part of a clean-eating repertoire, this dish is dairy-free, gluten-free, high-protein, and fits into paleo, Mediterranean, and low-carb diets. It’s also naturally anti-inflammatory, making it a smart choice for those focused on long-term wellness without compromising flavor.

• Total Time: 35 minutes

• Calories per serving: 213

• Macros (per serving): 28.5g protein, 12.5g carbs, 5.5g fat

• Diet tags: DF, GF, HP, LC, Paleo, Keto-Friendly

Sautéing the vegetables before baking allows for a more complex flavor profile, caramelizing the fennel and bursting the cherry tomatoes with sweetness—infused further by garlic and capers for depth.

Ingredients You’ll Need

• Cod fillets (fresh or thawed from frozen)

• Lemon juice & slices for brightness

• Kosher salt, pepper & thyme for seasoning

• Olive oil for sautéing

• Onion, fennel, cherry tomatoes, garlic for the vegetable base

• Capers for a punch of salinity

• Vegetable broth to create a light sauce

• Italian parsley for a fresh finish

Step-by-Step: How to Bake Cod Perfectly

1. Marinate the Fish
Season cod with lemon juice, salt, pepper, and thyme. Let it rest while the vegetables cook.

2. Sauté the Vegetables
In a large skillet, heat olive oil over medium-high. Add onions, fennel, cherry tomatoes, and garlic. Cook for 10 minutes until soft. Stir in capers, vegetable broth, and the remaining salt. Let simmer for 4 minutes.

3. Bake
Transfer the vegetable mixture to a baking dish. Nestle in the cod and top with lemon slices. Bake at 400°F for 15 minutes or until the fish flakes easily. Garnish with chopped parsley and serve warm.

Ingredient Swaps and Variations

• Fish options: Substitute cod with halibut, branzino, or snapper

• Vegetables: Use shallots instead of onion, or swap cherry for grape tomatoes

• Herbs: Oregano, basil, rosemary, or chives can replace thyme

• Broth: Chicken broth is a suitable substitute for vegetable

Serving Suggestions

This baked cod works well as a standalone dish, but you can enhance it with:

• Grain sides: Brown rice, farro, couscous, or quinoa

• Vegetables: Roasted asparagus, broccoli salad, or arugula

• Bread: Crusty sourdough or whole wheat to soak up the lemony broth

Storage and Reheating

• Storage: Keep leftovers in an airtight container in the fridge for up to 3 days

• Reheating: Warm in a skillet over medium heat or microwave gently