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sheet pan with mediterranean baked cod and veggies

Sheet Pan Mediterranean Baked Cod with Parsley Garlic Oil

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 4 reviews
  • Author: Erica
  • Prep Time: 15 minutes
  • Cook Time: 13-15 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings + leftover cod 1x
  • Category: Dinner
  • Method: Sheet Pan
  • Cuisine: Mediterranean
  • Diet: Gluten Free

Description

Lean protein and vibrant veggies, dressed up in a herbaceous garlic oil and piled on a single sheet pan to roast at high heat. This Mediterranean baked cod is a healthy, flavorful and easy weeknight dinner.


Ingredients

Units Scale

Sheet Pan

  • 2 1/4 lb wild-caught cod fillets (about 6 6oz fillets or 8 4-5oz fillets)
  • 8oz cherry tomatoes
  • 1 zucchini, sliced in half moons
  • 1 shallot, thinly sliced
  • 1/2 cup kalamata olives
  • 1 lemon, quartered

Parsley Drizzle

For serving: crumbled feta, steamed rice or grain of choice, fresh herbs


Instructions

A note: this recipe is part of my Cook Once Eat Twice series and is intentionally designed to yield extra cod to make cod burgers! This recipe yields veggies + cod for four servings and you should have about 12oz leftover cooked cod. If you aren’t making my second recipe, feel free to use a bit less cod!

  1. Prep: Preheat oven to 450 degrees. Line a large, rimmed baking sheet with parchment paper or a silicone baking mat.
  2. Parsley Drizzle: Vigorously whisk together ¼ cup olive oil, 1 tablespoon red wine vinegar, 3 tablespoons chopped parsley, 2 cloves minced garlic, 1 tablespoon honey, 1 teaspoon lemon zest, ¾ teaspoon kosher salt and ½ teaspoon black pepper until well combined.
  3. Sheet Pan: Use paper towels to pat cod fillets dry and sprinkle the fish with pinches of salt and pepper. Arrange cod, tomatoes, zucchini, shallot, kalamata olives and lemon wedges on the prepared sheet pan. Drizzle everything with the parsley drizzle, using your hands to get everything evenly coated.
  4. Bake: Roast for 13-15 minutes, until fish cooked through to 145°F and flakes easily with a fork and tomatoes are just beginning to burst. Cook time will vary slightly based on the thickness of your fish, but it goes quickly at high heat!
  5. Serve cod and veggies with steamed rice or couscous, crumbled feta (if desired), a squeeze of the roasted lemon wedge and more fresh herbs.

Notes

Don’t forget to make cod burgers with the leftover cooked cod!

Refer to the above blog post for step-by-step photos, expert tips and answers to frequently asked questions.

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Nutrition

  • Serving Size: 4oz cooked fish + 1 cup veggies
  • Calories: 254
  • Sugar: 6.4 g
  • Sodium: 705.2 mg
  • Fat: 16.5 g
  • Carbohydrates: 9.8 g
  • Fiber: 1.6 g
  • Protein: 18.4 g
  • Cholesterol: 53.3 mg