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.
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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
Cod is a healthy fish that comes with a variety of benefits. It’s very lean and low in fat, and is also an excellent source of protein and B vitamins. Another benefit is the lack of mercury. Many varieties of Atlantic fish and seafood come with high mercury levels, but cod is one of the few with low levels of exposure.
The exact time it takes to make roasted cod will depend on the thickness of the fish. My cod filet was quite thick and took about 28 minutes in a 415ºF oven. However, most cod filets are thin so I recommend keeping a close eye on the fish as soon as it hits the 20-minute mark.
You’ll know the filets are ready when they become flaky. If you’re still unsure, use a meat thermometer to measure the internal temperature. Cod is safe to eat when the thickest part of the filet reaches 145ºF.
Want more sheet pan dinners?
Sheet Pan Mediterranean Cod
Equipment
- Sheet Pan
Ingredients
- 1.5 lb wild caught Cod
- 2 tbsp olive oil
- 0.5 lb vine tomatoes, any tomatoes will work
- 1 white onion, quartered
- 0.5 lb 1/2 bunch asparagus
- 1/2 cup pitted olives
- 1/2 cup marinated artichokes
- 1 tsp oregano, herbs de provence, italian seasoning each or a mix
- sea salt and fresh ground pepper, to taste
- fresh cilantro or parsley, to garnish
Instructions
- In a large sheet pan add in the fish and veggies, all except the marinated artichoke. Season cod well with oil, herbs, salt and pepper. Tomatoes can be left whole or quarted, depending on what tomatoes you are using. Onion is quartered and asparagus spears are trimmed.
- Bake at 415F degrees fro 20-25 minutes depending on the thickness of the fish. Mine was very thick so I baked for 28 minutes. Most cod filets are thin so I suggest that you keep an eye on the fish at around the 20 minutes mark, when the fish starts to flake you can remove from oven.
- Add in the marinated artichokes and garnish the dish with freh herbs. Serve as is.
Notes
- Fresh or frozen cod? Both fresh and frozen fish will work here. Make sure you thaw the frozen fish before baking.
- When is cod done baking? You’ll know the filets are ready when they begin to flake in the oven. They should only need to bake for about 20 or 25 minutes.
- Instead of cod – Use another white fish (like tilapia, halibut, or sea bass), salmon, or shrimp.
- Change up the vegetables – You can make this dinner year-round! Keep the fish the same and change up the veggies depending on what’s in season.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
How many lemons go into this? Most of the pictures have lemon, but it doesn’t say how many.
Hi Joe – you can use as many lemons as you like. I usually use one full lemon sliced for this amount of fish. For a smaller piece of fish I’ll use half a lemon. You can put the slices on the fish or on the side of the dish for a citrusy bright flavor on the fish.