Baked Cod

Ingredients

• Pam cooking spray

  Oil, original

  2 spray , about 1/3 second or 0.6g

• Cod

  Fish, atlantic, raw

  24 oz or 680g

• Salt

  Table

  ¾ tsp or 5g

• Pepper

  Spices, black

  ¼ tsp or 0.5g

• Lemon juice

  Raw

  1 lemon yields or 47g

• Olive oil

  Salad or cooking

  1 ½ tbsp or 20g

• Onions

  Raw

  1 small or 70g

• Fennel

  Bulb, raw

  1 bulb or 234g

• Cherry tomatoes

  Red, ripe, raw, year round average

  2 cup cherry tomatoes or 298g

• Capers

  Canned

  3 tbsp, drained or 27g

• Crushed red pepper flakes

  ¼ tsp or 0.08g

• Thyme

  Fresh

  1 tbsp or 2g

• White wine

  Alcoholic beverage, table

  4 fl oz or 118g

Directions

1. Preheat the oven to 375°F and position a rack in the center. Lightly coat a 9x13-inch baking dish with nonstick spray.
2. Pat the cod fillets dry and place them in the baking dish. Season with one-third of the salt and all of the black pepper, then squeeze lemon juice over the top.
3. In a large skillet over medium heat, heat the olive oil. Add the onion, fennel, tomatoes, and remaining salt. Sauté for 8 to 10 minutes until tender and tomatoes begin to break down. Add the white wine and let it reduce for 1 minute, then stir in the capers.
4. Spoon the tomato-fennel mixture around the cod in the baking dish. Bake in the oven for 12 to 15 minutes, until the fish is opaque and flakes easily with a fork.
5. Sprinkle with fresh thyme and serve hot.