Makes 2 servings

2 tsp (10 mL) mild olive or vegetable oil

1 medium onion, preferably sweet, cut into thin slices

8-oz (225-g) bulb fennell, whole; remove stems with fronds, save for garnish if desired; bulb cut in half lengthwise, then cut into thin slices

1/4 tsp (1 mL) salt

1/2 cup (125 mL) white wine

3/4 cup (180 mL) low-sodium tomato juice

1 tsp (5 mL) sugar

Freshly ground black pepper

2 skinless cod fillets, about 6 oz (165 g) each

Finely grated zest of 1 lemon

2 tsp (10 mL) extra-virgin olive oil

Heat the oil in an ovenproof skillet or saute pan over medium-high heat. Add the onion, fennel and 1/8 tsp (0.5 mL) of the salt. Cook for about 10 minutes, stirring occasionally, until vegetables are soft but not browned, adjusting heat as needed. Meanwhile, preheat oven to 350 F (180 C). Cut a round of parchment paper or aluminum foil that will fit just inside your skillet or saute pan. Add the wine to the skillet or saute pan; increase heat to high and let it boil until liquid is reduced by half. Reduce heat to medium; add tomato juice, sugar and pepper to taste. Heat until broth just starts to boil.

Use the remaining 1/8 tsp (0.5 mL) of salt to season the fillets on both sides, then add to the broth, spooning the vegetable mixture and broth over the fillets. Cover the fish with the round of parchment or foil. Transfer to the oven and bake until the fish is done throughout, as follows: 10 minutes for a thin fillet (less than an inch), 12 to 16 minutes for a thicker piece.

Discard the parchment or foil. Transfer the fillets to individual deep plates or shallow bowls.

Divide the vegetables and broth evenly between the plates. Sprinkle the fresh lemon zest over the fillets, then drizzle each portion with a teaspoon of the extra-virgin olive oil. Garnish with the fennel fronds, if desired, and serve immediately.

Approximate nutrition per serving: 308 calories, 10 g fat, 23 g protein, 22 g carbohydrates, 5 g fibre