Why You’ll Love This Recipe
You’ll love this recipe for its simplicity, freshness, and vibrant flavors. The fennel adds a subtle anise aroma that complements the delicate fish beautifully, while the roasted tomatoes create a natural sweetness. It’s a wholesome, one-pan meal that’s easy to prepare, looks impressive on the table, and leaves you feeling nourished rather than heavy.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- White fish fillets (such as cod, halibut, or snapper)
- Fresh fennel bulb, thinly sliced
- Cherry or grape tomatoes, halved
- Olive oil
- Garlic, minced
- Fresh lemon juice
- Lemon zest
- Fresh thyme or parsley
- Salt and black pepper
- Optional: white wine or vegetable broth for extra moisture
Directions
- Preheat oven to 400°F (200°C). Lightly grease a baking dish or line it with parchment paper.
- Arrange the sliced fennel in an even layer in the baking dish. Drizzle with a bit of olive oil and season with salt and pepper.
- Scatter the cherry tomatoes and minced garlic over the fennel. Toss gently to combine.
- Place the fish fillets on top of the vegetables. Drizzle with olive oil, lemon juice, and a sprinkle of lemon zest.
- Season the fish generously with salt, pepper, and fresh thyme or parsley.
- If desired, pour a splash of white wine or vegetable broth around the edges for added flavor and moisture.
- Bake uncovered for 15–20 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
- Garnish with extra herbs and a squeeze of fresh lemon before serving.
Servings and timing
Serves: 4
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Variations
- Different fish options: Try salmon, sea bass, or tilapia instead of white fish.
- Add olives or capers: For a briny Mediterranean touch.
- Spice it up: Add red pepper flakes or a pinch of smoked paprika.
- Add more veggies: Include zucchini, bell peppers, or onions for extra color and texture.
- Make it dairy-free: It already is! Just use olive oil instead of butter for a lighter option.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a 300°F (150°C) oven until warmed through, or enjoy cold as a light fish salad. Avoid microwaving for too long, as it may dry out the fish.
FAQs
What kind of fish works best for this recipe?
Any mild, flaky white fish like cod, halibut, haddock, or snapper works beautifully.
Can I use frozen fish?
Yes, just make sure to thaw it completely and pat it dry before baking.
How can I tell when the fish is done?
The fish should flake easily with a fork and appear opaque throughout.
Do I need to remove the fennel core?
Yes, remove the tough core before slicing for a more tender texture.
Can I use canned tomatoes instead of fresh?
Fresh tomatoes work best for texture, but drained canned cherry tomatoes can be used in a pinch.
What can I serve with this dish?
It pairs well with rice, quinoa, roasted potatoes, or a crisp green salad.
Can I prepare it ahead of time?
You can prep the vegetables and fish in advance, then bake just before serving.
What herbs go well with fish and fennel?
Fresh thyme, dill, parsley, or basil all pair beautifully with this dish.
How can I make the sauce more flavorful?
Add a splash of white wine, vegetable broth, or a drizzle of balsamic vinegar before baking.
Can I cook this in foil packets instead?
Yes! Wrap individual portions in foil and bake for about 20 minutes for easy cleanup and tender results.
Conclusion
Baked Fish with Fennel and Tomatoes is a simple yet elegant meal that showcases fresh ingredients and clean Mediterranean flavors. The combination of tender fish, sweet tomatoes, and aromatic fennel creates a beautifully balanced dish that’s both nourishing and delicious. Perfect for any occasion, this recipe is proof that healthy eating can be effortlessly flavorful and satisfying.
PrintBaked Fish with Fennel and Tomatoes
Baked Fish with Fennel and Tomatoes is a light, Mediterranean-inspired dish featuring tender white fish, sweet cherry tomatoes, and aromatic fennel baked with olive oil and lemon for a fresh, flavorful meal perfect for any occasion.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
- 4 white fish fillets (such as cod, halibut, or snapper, about 6 oz each)
- 1 fresh fennel bulb, thinly sliced
- 1 1/2 cups cherry or grape tomatoes, halved
- 3 tbsp olive oil
- 2 cloves garlic, minced
- 2 tbsp fresh lemon juice
- 1 tsp lemon zest
- 1 tbsp fresh thyme or chopped parsley
- Salt and black pepper, to taste
- 1/4 cup white wine or vegetable broth (optional)
Instructions
- Preheat oven to 400°F (200°C). Lightly grease a baking dish or line it with parchment paper.
- Arrange the sliced fennel evenly in the baking dish. Drizzle with olive oil and season with salt and pepper.
- Add the cherry tomatoes and minced garlic over the fennel. Toss gently to combine.
- Place the fish fillets on top of the vegetables. Drizzle with olive oil, lemon juice, and sprinkle with lemon zest.
- Season the fish with salt, pepper, and fresh thyme or parsley.
- Pour a splash of white wine or vegetable broth around the edges for extra moisture, if desired.
- Bake uncovered for 15–20 minutes, or until the fish flakes easily with a fork and the vegetables are tender.
- Garnish with extra herbs and a squeeze of fresh lemon before serving.
Notes
- Use fresh white fish for the best texture and flavor.
- Add olives or capers for a Mediterranean twist.
- Substitute or add other vegetables like zucchini or bell peppers.
- Serve with rice, quinoa, or roasted potatoes.
- Can also be cooked in foil packets for easy cleanup.
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 280
- Sugar: 4g
- Sodium: 380mg
- Fat: 13g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 32g
- Cholesterol: 75mg
