If you're looking for a dish that captures the essence of the Mediterranean coast, this *Mediterranean Baked Cod with Fennel and Orange* is it. The flavors are clean, bright, and deeply satisfying — perfect for weeknight dinners or elegant weekend meals.

Tender cod fillets are baked alongside sweet fennel, juicy cherry tomatoes, and a hint of zesty orange. The result? A vibrant, low-calorie meal that feels indulgent yet light, nourishing yet effortless.

This recipe requires minimal prep and offers maximum impact — a colorful, aromatic dish that will delight both your eyes and your palate.

Ingredients

• 300g cod fillets (2 fillets)
• 1 large fennel bulb, thinly sliced
• 200g cherry tomatoes
• 50g Kalamata olives, pitted
• 1 orange (for zest and juice)
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 2-3 sprigs fresh thyme
• Salt and black pepper to taste

Instructions

1. Preheat your oven to 200°C. Lightly grease a baking dish.
2. In the baking dish, combine the sliced fennel, cherry tomatoes, pitted olives, minced garlic, and the zest of the entire orange. Drizzle with olive oil, season with salt and pepper, and toss everything together.
3. Roast the vegetables for 15 minutes, until the fennel begins to soften and the tomatoes start to burst.
4. Pat the cod fillets dry with a paper towel and season both sides with salt and pepper.
5. Remove the dish from the oven and nestle the cod fillets amongst the vegetables. Squeeze the juice from half of the orange over the fish and vegetables.
6. Return the dish to the oven and bake for another 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
7. Serve immediately, spooning the roasted vegetables and pan juices over the cod fillets.

Tips & Substitutions

• Swap the fish: Try halibut, haddock, or sea bass if cod isn’t available.
• Boost the flavor: Add a splash of white wine before baking for a more aromatic sauce.
• Make it a meal: Serve over couscous or quinoa to soak up the delicious juices.

Nutrition

Approximate per serving:

• Calories: 620 kcal
• Fat: 22g
• Carbohydrates: 40g
• Fiber: 10g
• Protein: 57g

This Mediterranean Baked Cod with Fennel and Orange is proof that healthy eating can be both vibrant and deeply satisfying. Try it tonight — and don’t forget to share your creation with friends or tag it online to spread the sunshine!