This delicious, healthy Baked Cod Recipe is simple and easy and perfect for Spring! Nestled in spring vegetables- asparagus, fennel and leeks, cod is drizzled with olive oil, garlic, thyme and lemon zest! Bakes in just 12 minutes! Keep this low-carb or serve this with Everyday Quinoa, Cauliflower rice or Basmati rice!
Hello Spring! It comes around again, and with it, an aliveness that is palpable. Feel it, friends, our springs are numbered. Here is a simple recipe for Baked Cod to help celebrate this vibrant season.
What I love about this simple baked cod recipe is how light and healthy it is.
Of course, you can substitute other fish – halibut, salmon, black cod, or sea bass – because the real stars of this dish are all the beautiful spring veggies!
Asparagus, leeks and fennel bulb come together once again and become the flavorful base with a dash of white wine and preserved lemon, to add brightness.
Sauté the leeks and shallots until tender, then add the asparagus.
Nestle in the seasoned cod and place in a hot oven for 10-15 minutes.
When it comes out the fish will be perfectly poached and flakey.
For those of you who prefer a crust on their fish (like my husband) feel free to dredge in flour or bread crumbs and quickly pan-sear before nestling it in the pan and finishing in the oven.
But for a leaner cleaner option, just nestle and roast, letting the flavorful juices gently cook the fish.
Let me know how you like this one in the comments below!
Hope you have a joyful weekend.
RELATED: 20 Healthy Fish and Seafood recipesPrint
Baked cod nestled in spring vegetables- asparagus, fennel, leeks, drizzled with olive oil garlic and lemon zest! Bakes in just 12 minutes! Delicious and easy!
- 1 – 1 1/2 lbs cod – or sub black cod, halibut, sea bass… etc.
- 1 tablespoon olive oil
- 1 teaspoon kosher salt
- ½ teaspoon pepper
- 2 teaspoons fresh thyme
- zest from one lemon
- 2 tablespoons olive oil
- 1 large fennel bulb, cored and thinly sliced ( or sub celery and more asparagus)
- 1 large leek, white and light green parts, thinly sliced into half moons
- 4 cloves garlic, rough chopped
- 2 tablespoons finely chopped preserved lemon (or sub zest from another lemon)
- 1 tablespoons fresh thyme
- ½ cup chicken or veggie broth or stock, more as needed
- ½ cup white wine (or sub more broth and a squeeze of lemon)
- generous pinch salt and pepper
- 1 large bunch asparagus, cut into 1–2 inch pieces, tough ends removed.
Preheat oven 400F
Heat 2 tablespoons olive oil over medium heat in an oven-proof skillet, cast iron skillet or dutch oven. Add fennel and saute 5-7 minutes, stirring, cooking until just tender. Add leeks and garlic and continue cooking, stirring until leeks are golden and tender. Add preserved lemon ( or lemon zest), fresh thyme, broth and white wine. Stir in salt and pepper, simmer on medium low heat until liquid has reduced by half, and fennel is nice and tender, about 5 minutes.
If fennel needs a bit longer, add another splash of broth and cover pan for a few minutes, letting it steam and get tender. Once fennel is tender, add asparagus, give a stir and cook for 2 more minutes- until asparagus turns bright green. If mixture seems dry, add another splash of broth- you want this slightly wet ( ¼- ½ inch liquid in the bottom of the pan).
Nestle in the fish in the pan, scraping out any excess marinade over the fish. Bake in the oven until fish is cooked through 10-15 minutes, depending on thickness.
Divide among four bowls. Top with a sprig of thyme and lemon wedge.
If you like a crispy golden crust on the fish, feel free to dredge in flour or bread crumbs and pan-sear the fish first before finishing it off in the oven.
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