Description
This one-pan baked cod is a complete, vibrant Mediterranean meal, eliminating the need for separate side dishes. Flaky cod fillets rest on a hearty bed of chickpeas and sweet fennel, all smothered in a zesty tomato, olive, and roasted pepper topping that delivers robust flavor.
Ingredients
Scale
- 1 ½ pounds 680g thick-cut cod fillets, cut into 4 equal portions
- 3 tablespoons 45ml extra virgin olive oil, divided
- 1 medium fennel bulb (thinly sliced, fronds reserved for garnish)
- ½ cup 75g red onion, finely chopped
- 4 cloves garlic (minced)
- 1 can (15 oz / 425g chickpeas, rinsed and drained)
- 1 pint 10 oz / 280g cherry tomatoes, halved
- 1 large jarred roasted red bell pepper (drained and roughly chopped)
- ½ cup 70g Kalamata olives, rinsed, pitted, and halved
- 1 tablespoon 15g capers, rinsed and drained
- 1 teaspoon dried oregano
- ¼ teaspoon fine sea salt
- ¼ teaspoon freshly ground black pepper
- 1 whole lemon (zested and juiced)
- ¼ cup fresh flat-leaf parsley (chopped)
Instructions
- Preheat your oven to 400°F (200°C)
- In a large skillet over medium heat, warm 1 tablespoon of the extra virgin olive oil. Add the thinly sliced fennel and chopped red onion. Sauté for 6-7 minutes, stirring occasionally, until they have softened and the fennel is fragrant. Add the minced garlic and cook for another minute until aromatic. Remove the skillet from the heat.
- Spread the rinsed and drained chickpeas in an even layer across the bottom of a 9×13 inch (23×33 cm) ceramic or glass baking dish. Spoon the cooked fennel and onion mixture evenly over the chickpeas.
- Gently pat the four cod fillets completely dry with a paper towel. Season both sides of the fillets very lightly with the sea salt and black pepper. Arrange the fillets on top of the chickpea and fennel base.
- In a medium mixing bowl, combine the halved cherry tomatoes, chopped roasted red pepper, halved olives, and rinsed capers. Add the dried oregano, lemon zest, and the remaining 2 tablespoons of extra virgin olive oil. Gently toss to combine.
- Spoon the tomato and olive mixture evenly over each cod fillet, allowing some of it to cascade into the base. Pour the fresh lemon juice over the entire dish.
- Transfer the baking dish to the preheated oven and bake for 18-22 minutes, depending on the thickness of your fillets. The fish is perfectly cooked when it is opaque throughout and flakes easily with a fork.
- Remove the dish from the oven. Garnish generously with the chopped fresh parsley and the reserved fennel fronds. Serve immediately, ensuring each portion includes a generous scoop of the chickpea and fennel ragu from the bottom of the dish.
Notes
- Fish Selection: While cod is ideal for its thick flakes, other firm white fish like halibut, haddock, or pollock also work wonderfully. Adjust baking time based on the thickness of the fillet.
- Why Rinse?: Rinsing canned chickpeas, olives, and capers is a crucial step. It removes excess brine and sodium, giving you better control over the dish’s final seasoning and flavor profile.
Nutrition Facts (per serving): Calories: 400 kcal | Protein: 36 g | Total Fat: 16 g (Saturated Fat: 2.1 g) | Total Carbs: 27 g (Dietary Fiber: 8.5 g, Total Sugars: 7 g, Added Sugars: 0 g) | Sodium: 540 mg
These values are approximate and may vary based on ingredients and preparation.
Nutrition
- Calories: 400