Baked Cod with Fennel and Sweet Potatoes

Recipe Classifications

Cuisine:

Mediterranean (not Italian)

Meal:

Lunch

Diet:

Gluten-Free, Dairy-Free, Paleo, Whole30, Atkins, Mediterranean Diet, Kid-Friendly

Rainbow:

Brown / White, Green

Freezes well:

Yes

Prep Time  (total time):

Under 15 Minutes  (Under 30 Minutes)

Can’t get enough of cooking easy one-pan meals? This Baked Cod with Fennel and Sweet Potatoes recipe is right up to your alley. It’s healthy, convenient, and of course, delicious!

Baked Cod with Fennel and Sweet Potatoes

Because this recipe consists of fish and vegetables, you’re already expecting that you’ll be adding nutrition to your diet. Let’s delve deeper into how you’ll benefit from the Baked Cod with Fennel and Sweet Potatoes. Cod is an excellent source of lean protein and B vitamins and minerals that contribute to your bone health and DNA. Meanwhile, fennel promotes heart and skin health and is a source of folate (shoutout to the pregnant and anemic). On the one hand, sweet potatoes are rich in antioxidants, promote gut health, and have cancer-fighting properties. But this dish isn’t just healthy, as we mentioned, it’s also delicious, so let’s preheat that oven and assemble the ingredients!

Baked Cod with Fennel and Sweet Potatoes

Cooking fish might be intimidating to some, so cod is the perfect fish for beginners. Cod or any other white fish fillets like tilapia or sole isn’t easy to overcook. And, the flavor of the fish isn’t as strong, so you can think of it as a blank canvass which you can develop with vegetables and spices. 

Baked Cod with Fennel and Sweet Potatoes

The black licorice taste of fennel and the nutty flavor of the starchy sweet potatoes will complement your cod. When using a skillet, we suggest using a cast-iron one for more depth of flavor. The earthy combination of thyme, garlic, and basil will make the baked cod so impressively appetizing. You’ll redeem the boring reputation of healthy meals!

Baked Cod with Fennel and Sweet Potatoes

Try using sea bass instead of cod if you want to take it up a notch or have more to spend. It has a mildly sweet flavor, so you don’t have to worry about that fishy taste. Plus, the flaky yet firm meat of the sea bass will definitely fill your stomach and soul. 

Baked Cod with Fennel and Sweet Potatoes

This Baked Cod with Fennel and Sweet Potatoes recipe is part of the 21-Day Meal Plan for a Healthy Liver. Click on the link to learn more about foods to eat and which lifestyle choices to avoid. 

Baked Cod with Fennel and Sweet Potatoes

Whether you're a fan of healthy or easy one-pan meals, this Baked Cod with Fennel and Sweet Potatoes is for you. Fennel isn't always a fan favorite but combined with cod and sweet potatoes, plus cooked in a cast-iron skillet, will make you an enthusiast of not just the vegetable, but the whole dish as well!
Course Lunch
Keyword gluten free
Prep Time 5 minutes
Cook Time 25 minutes
Servings 4
Calories 2054kcal

Equipment

  • cast iron skillet

Ingredients

  • 6 cloves garlic (crushed)
  • 4 tbsp olive oil
  • 1 tsp sea salt
  • 2 tsp fresh thyme
  • 300 oz sweet potatoes (cubed)
  • 2 pieces fennel (sliced)
  • 1 lb cod fillet
  • 1/4 cup basil (chopped)

Instructions

  • Preheat oven to 450F.
  • In a bowl, make a marinade by mixing garlic, olive oil, salt, and thyme.
  • On a cast iron skillet or a sheet pan, spread the sweet potatoes and fennel, and drizzle 1/3 of the marinade. Place in the oven for 10 minutes.
  • Add the cod fillet and the remaining marindate to the vegetables and place it back in the oven for another 15 minutes.
  • Garnish with basil.

Notes

  1. Cod fillet can be replaced with any fish of choice like tuna and salmon.

Nutrition

Calories: 2054kcal | Carbohydrates: 430g | Protein: 54g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 49mg | Sodium: 1813mg | Potassium: 7665mg | Fiber: 64g | Sugar: 89g | Vitamin A: 301819IU | Vitamin C: 56mg | Calcium: 672mg | Iron: 14mg

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