Mediterranean Sheet Pan Cod: A One-Pan Wonder for Healthy Weeknight Dinners
If you’re looking for a healthy, easy, and flavor-packed meal that can be made in under 30 minutes, Mediterranean Sheet Pan Cod is the dish for you. Bursting with bright flavors and loaded with nutritious vegetables, this one-pan wonder is not only delicious but also a breeze to prepare and clean up. Whether you’re an experienced cook or just starting out, this simple yet elegant dish will soon become a weeknight favorite in your kitchen.
Cod is a versatile white fish with a mild flavor and firm texture that holds up well to baking. It’s also rich in lean protein and omega-3 fatty acids, making it an excellent choice for those looking to eat healthier without sacrificing taste. Paired with Mediterranean ingredients like olive oil, tomatoes, olives, and fresh herbs, cod truly shines.
Ingredients
For this Mediterranean Sheet Pan Cod, you’ll need:
- 4 cod fillets (about 6 oz each)
- 1 pint cherry tomatoes (halved)
- 1 red onion (thinly sliced)
- 1 zucchini (sliced into half-moons)
- 1 bell pepper (sliced into strips)
- 1/2 cup Kalamata olives (pitted and halved)
- 3 tbsp olive oil
- Juice of 1 lemon
- 2-3 garlic cloves (minced)
- 1 tsp dried oregano
- 1 tsp smoked paprika
- Fresh parsley or basil for garnish
- Salt and pepper to taste
Instructions
Step 1: Preheat and Prep
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or foil for easy cleanup.
Step 2: Prepare the Vegetables
Spread the cherry tomatoes, red onion, zucchini, bell pepper, and olives across the sheet pan. Drizzle with 2 tablespoons of olive oil, and season with salt, pepper, oregano, and smoked paprika. Toss everything together to ensure the vegetables are evenly coated.
Step 3: Season the Cod
Pat the cod fillets dry with a paper towel. Brush them with the remaining tablespoon of olive oil, and sprinkle with salt and pepper. Place the fillets on top of the vegetables on the sheet pan.
Step 4: Add the Garlic and Lemon
Distribute the minced garlic evenly over the fish and vegetables. Squeeze fresh lemon juice over the cod fillets and veggies to bring brightness to the dish.
Step 5: Bake
Place the sheet pan in the oven and bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork. The vegetables should be tender and slightly caramelized around the edges.
Step 6: Garnish and Serve
Once out of the oven, sprinkle fresh parsley or basil over the fish and vegetables. Serve your Mediterranean Sheet Pan Cod with a side of crusty bread or over a bed of quinoa, couscous, or your favorite grain for a complete meal.
Tips for Success
- Choose fresh cod: Fresh cod is ideal, but if you’re using frozen, be sure to thaw it fully and pat it dry to prevent excess moisture during baking.
- Don’t overcook: Cod is delicate, so keep an eye on it. Overcooked cod becomes dry and flaky, so aim to pull it out of the oven as soon as it easily flakes with a fork.
- Make it your own: This recipe is versatile! Add capers for a briny kick or swap in different veggies like eggplant, artichokes, or spinach based on what you have on hand.
Why Mediterranean?
The Mediterranean diet is celebrated for its health benefits, from heart health to weight management. It emphasizes whole foods like fish, vegetables, legumes, and healthy fats, which are all present in this dish. The combination of lean protein, fiber-rich veggies, and olive oil in this recipe makes it a nutritious choice that satisfies without feeling heavy.
Wrapping It Up
Mediterranean Sheet Pan Cod is a fantastic option when you’re short on time but still want a homemade, nutrient-dense meal. With minimal prep and cleanup, it’s perfect for busy weeknights yet elegant enough for a weekend dinner party. Plus, it’s a great way to enjoy the flavors of the Mediterranean while sticking to a healthy eating plan. So, the next time you’re looking for a quick, delicious, and healthy dinner, give this Mediterranean-inspired dish a try—you won’t be disappointed!
Happy cooking!
