Sheet Pan Mediterranean Cod is an easy 20-minute weeknight dinner. The white, flaky fish is baked with a platter of vegetables, giving you a healthy dinner that’s bursting with fresh Mediterranean flavors.
Keep dinner hands-free tonight with this Sheet Pan Mediterranean Cod! It’s an easy sheet pan recipe that combines fresh fish and colorful vegetables. Pop them all on a sheet pan, bake for about 20 minutes, then serve to the family!
Sheet pan dinners are my favorite during busy weeknights or the nights when I don’t feel like cooking. Whether it’s this Mediterranean cod recipe, Sheet Pan Mediterranean Shrimp, or my Sheet Pan Cod with Sweet Peppers, they always save on time while making enough to serve my whole family. It doesn’t hurt that the cooking process is almost entirely hands-off too!
Once the buttery Mediterranean cod and colorful roasted vegetables hit their plate, your family and dinner party guests won’t be able to resist! Take it up a notch with a few more Mediterranean favorites (like my Lentil Quinoa Rice Salad) and a garnish of fresh green herbs on top. Talk about a show-stopper!
Table of Contents
Is cod good for you?
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.
What goes on a Mediterranean sheet pan dinner?
- Cod – Baked cod is one of my favorites because it’s so easy to cook and always comes out of the oven tasting flaky and tender. It’s my fish of choice year-round in this sheet pan dinner, as well as my Baked Fish-in-Foil with Veggies and Fish-in-Foil with Potatoes. If you can’t find wild caught cod where you live, feel free to change up the recipe and use salmon or shrimp instead.
- Mediterranean vegetables – Like vine tomatoes, onion, asparagus, kalamata olives, and marinated artichokes. There are plenty of other options to choose from, so use what you like! Potatoes, carrots, zucchini, or yellow squash would all be delicious alternatives.
- Herbs – Oregano, herbs de Provence, and Italian seasoning tie every bite of this fresh and colorful meal together.
How to make sheet pan Mediterranean cod
Dinner doesn’t get much easier than this! The fish and vegetables all bake together on a sheet pan, giving you a healthy and flavorful meal in about 20 minutes:
Step 1: Add the fish and all of the vegetables (except the marinated artichokes) onto a large sheet pan. Season the fish with oil, herbs, salt, and pepper.
Step 2: Place the sheet pan into the oven and bake until the cod filet starts to flake.
Step 3: Add the marinated artichokes and garnish with fresh herbs. Serve and enjoy!
Tips and variations
- 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.
Serving suggestions
This sheet pan recipe makes enough for about 4 people. If you’d like to make the meal a little more substantial, serve it next to carrot fries, Mediterranean potato salad, or a fresh tomato salad. You could even top the vegetables over a bed of cilantro lime brown rice or quinoa rice and plate the fish with creamy polenta to take every bite up a notch.
More sheet pan dinner recipes to try
- Sheet Pan Chicken and Veggies
- Bruschetta Chicken
- Hawaiian Shrimp
- Rustic Style Sheet Pan Pizza
- Chicken Sausage Fajitas
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.
Absolutely delicious and very filling. Used scallions instead of regular onions.
So happy to hear and thank you for the feedback Mary Ann!
Can you use a Kalmata Olive Instead?
YES, love using kalmata olives!
100% delicious. All the thumbs up. I dribble a mixture of red wine vinegar and olive oil on top, sprinkle on garlic powder, and add artichokes to the mix. This last time added some slices of yellow pepper I had on hand. Thanks for the recipe; it is now a household favorite.
Probably my favorite cod recipe yet! Taste and ease wise…
That’s good to hear Chris, and thanks for your feedback! I make this recipe all the time too 🙂
I’d always been afraid to bake cod because it’s such a low-moisture fish, but this was a real stunner! The fish is almost creamy at the end of the bake. We’ll be making this a lot more in the coming weeks!
Sheet Pan Mediterranean Cod was so easy, quick and delicious. My entire family was wanting more! It will be a regular in our house.
Thanks for the great recipe.
That’s awesome Hillarie!! Happy to hear 🙂
Ready to make this! Question: Do you season the veggies at all before roasting? Thanks!
Nope. Everything goes in at the same time. One step and done! 🙂 Hope you enjoy it. Let me know if you think of
Thank you for the speedy reply! We just ate it and it was a BIG HIT! I will save this to use often.
🤗
Absolutely delicious and easy. I used Norwegian frozen cod from Costco. 1/2 large yellow pepper, onion , cherry tomatoes, kalamata olives,capers and dried Italian seasoning with olive oil. A new favourite for us.thank you
Thanks for sharing your experience Diane, I love all the veggies you added! I am so glad you enjoyed my recipe 🙂 xo Silvia
I made this. It was wonderful! The only change I made was to add garlic, because I like garlic. Tasted great very pretty presentation.
Made me sign up for the website something I almost never do! Look forward to cooking many more recipes!
Thank you!
Aw thank you so much John! I truly appreciate you being here and I hope you will find many many more recipes to enjoy! Silvia
I’m assuming you drain the artichokes? It’s baking right now and can’t wait to try it. I used your exact recipe but loved the comments about garlic and capers. I’m sure this will become a family favorite!
Yes I do drain the excess liquids. Hope you like the recipe, let me know if you can!