Oven Stewed Fennel, Tomatoes & White Beans with Poached Cod
Oven-Stewed Fennel, Tomatoes & White Beans with Poached Cod—a simple, wholesome, and deeply flavourful one-pot dish that’s perfect for an easy yet nourishing meal. Sweet fennel, juicy tomatoes, and creamy white beans slowly stew together in the oven, allowing their flavours to meld into a rich, aromatic sauce. In the final 15 minutes, a fresh piece of cod is gently poached right in the vegetable juices, keeping it tender, flaky, and full of flavour.
This dish is a fantastic way to use up leftover veggies—simply throw in what you have, let the oven do the work, and enjoy a meal that’s both effortless and packed with goodness. The slow stewing process brings out the natural sweetness of the vegetables, while the white beans add a satisfying creaminess. It’s light, comforting, and the kind of dish that feels good to eat any night of the week.
Why You’ll Love This Recipe
✔️ One-pot simplicity – Just chop, toss everything in, and let the oven do the rest.
✔️ Healthy & wholesome – Packed with protein, fibre, and nourishing ingredients.
✔️ Flavour-packed – Slow-roasted fennel, tomatoes, and beans create a rich, hearty base.
✔️ Perfectly poached cod – Gently cooked in vegetable juices for a tender, flaky texture.
✔️ Great for using up leftovers – A flexible recipe that works with whatever veggies you have on hand.
Serve with crusty bread to mop up the delicious sauce, and enjoy a fuss-free, flavourful meal!
Inspired by a recipe from NYT Cooking. Another great recipe for poach cod is my Chickpea & Chorizo Stew with Poached Codfish.
Oven Stewed Fennel, Tomatoes & White Beans with Poached Cod
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Loading...Enjoy the delicious combination of Oven Stewed Fennel Tomatoes & White Beans with Poached Cod in a wholesome, rich sauce.
Ingredients
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 5 - 6 garlic cloves, unpeeled and left whole
- 1 fennel bulb, thinly sliced
- 4-5 whole tomatoes, quartered
- 1 jar white beans, drained and rinsed
- 1 tsp fennel seeds (optional)
- 200 ml vegetable, chicken or seafood stock (or 200 ml hot water and 1/2 stock cube)
- 300 g cavolo nero
- 1 lemon (zest & juice)
- 2 cod fillets
- Pepper & Salt
Instructions
Preheat the oven to 220°C. In a large high rimmed baking dish add the onion, garlic, fennel, tomato, pepper, salt, fennel seeds and olive oil. Toss to coat and place in the oven. Roast for 30 minutes until just starting to char and caramelise.
Remove from the oven, stir and add in the white beans, the cavolo nero, the zest of a lemon and the stock. Stir it all together.
Season the cod fillets with pepper and salt and place on top of the vegetables and white beans.
Turn the oven temperature down to 200°C and place back in the oven.
Roast for another 15 minutes until the beans are heated through and the cod is just cooked and nice and flakey.
Served with a squeeze of lemon juice and fresh crusty bread to soak up all the juices
