Sheet Pan Mediterranean Cod

This 30-minute Sheet Pan Mediterranean Cod is an easy, healthy, and mess-free dinner. Buttery cod bakes on the same pan as a medley of Mediterranean vegetables, giving you a flavorful and crowd-pleasing meal that’s a breeze to clean up.

One-pan dinner recipes are some of my favorites because they’re quick, easy, and practically mess-free! If you need more easy meals like this baked cod with vegetables, be sure to try my Sheet Pan Chicken and Potatoes and Rustic Sheet Pan Pizza as well.

Keep dinner hands-free tonight with this 30-minute Sheet Pan Mediterranean Cod! It’s an easy one-pan dinner made with healthy and flexible ingredients. Every bite is bursting with fresh Mediterranean flavors, making you feel like you’re dining on the Amalfi Coast!

This healthy sheet pan cod recipe is so low maintenance and takes minutes to clean up. All you need to do is roast the cod and vegetables at the same time on the same pan, then enjoy! It’s perfect for both healthy family dinners and meal prep. 

Why this recipe works

• An easy 30-minute dinner: From start to finish, this recipe shouldn’t take more than 30 minutes. And because all of the ingredients cook together on the same pan, there’s minimal babysitting required!
• Almost no cleanup: Turn to this sheet pan cod recipe on lazy nights when you don’t feel like cooking. There aren’t any fancy cooking methods required and the only dish to clean is the sheet pan!
• Healthy, but doesn’t taste like it: Every bite of this one-pan roasted cod is perfectly seasoned, well-balanced, buttery, and tender. It may taste like you’re indulging in a not-so-healthy meal, but the protein in the fish, and nutrients and fiber in the vegetables would say otherwise.

Ingredients needed

• Cod - Wild-caught fresh cod is a favorite fish of mine because it’s easy to cook and always comes out of the oven tasting flaky, buttery, and tender. I love it in this sheet pan dinner, as well as my Baked Fish-in-Foil with Veggies and Fish-in-Foil with Potatoes.
• Olive oil
• Vine tomatoes - These add a particularly beautiful pop of red and juicy, acidic flavor to the healthy Mediterranean one-pan roasted cod. If you can’t find vine tomatoes, use cherry, grape, heirloom, or Roma tomatoes instead.
• Onion - I used quartered white onions but red onions, sweet onions, scallions, or even shallots can be used.
• Asparagus - Look for asparagus with bright green and firm stalks. Remember to trim the bottom inch of the stalks before baking, as they’re too woody to eat.
• Pitted olives - Like Kalamata olives and/or green olives.
• Marinated artichokes - You can find these with other jarred or canned vegetables in most major grocery stores or Italian markets.
• Dried herbs - Any dried Italian herb or Italian seasoning blend will work well here. Try using oregano, Herbs de Provence, Italian seasoning, or a mix of all three.
• Salt and pepper
• Cilantro or parsley - For a bright and refreshing garnish.

How to make sheet pan Mediterranean cod

Just like in my Sheet Pan Mediterranean Shrimp, all of the ingredients in this healthy cod sheet pan dinner cook at the same time, making the instructions super simple. It’s ready in just 3 easy steps:

Step 1 - Place the fish in the middle of a large sheet pan. Place the Mediterranean vegetables (except the marinated artichokes) around the edges of the pan to surround the fish. To finish, drizzle the oil over top, followed by the dried herbs, salt, and pepper.

Step 2 - Transfer the sheet pan to the oven and bake until the fish is flaky and the vegetables are tender.

Step 3 - Take the sheet pan out of the oven. Add the marinated artichokes and garnish the sheet pan cod and veggies with fresh cilantro or parsley. Serve with your favorite Mediterranean side dishes and enjoy!

Serving suggestions

For a well-rounded meal, pair the Mediterranean cod bake with carrot fries, Mediterranean potato salad, hummus salad, and a fresh tomato salad. You could even plate the fish and vegetables over a bed of cilantro lime brown rice, quinoa fried rice, or creamy polenta for more substance.

Variations

Make this recipe your own by swapping the vegetables, fish, and seasonings for what you already have at home or what you need to use up. These ideas should help get you started:

• Fresh or frozen cod - Both fresh and frozen fish will work here. Just remember to thaw the frozen fish before baking.
• Instead of cod - Use any other white fish you like, such as tilapia, halibut, or sea bass. This recipe also works with salmon or shrimp.
• Use different vegetables - There are plenty of other options to choose from, so use what you like! Potatoes, carrots, zucchini, garlic, or yellow squash would all be delicious alternatives.
• Seasoning ideas - Season the cod and vegetables with a store-bought Italian seasoning blend or make your own mix using dried oregano, basil, thyme, parsley, etc. For added freshness, garnish this Mediterranean cod recipe with fresh cilantro, basil, parsley, or mint at the end. Even lemon wedges and lemon zest would be nice here!

Frequently asked questions

Want more sheet pan dinners?

• Bruschetta Chicken
• Hawaiian Shrimp
• Chicken Sausage Fajitas
• Sausage and Peppers
• Spicy Nachos