Name: Mediterranean Baked Cod
Prep time: PT-487358H6M43S
Cook time: PT-487358H6M43S
Total time: PT-487358H6M43S
Cuisine: Mediterranean
Ingredients: 1 lb asparagus, trimmed and cut into 2″ pieces; 2 cups cherry or grape tomatoes; ½ red onion, thinly sliced; ⅓ cup halved Kalamata olives; 6 garlic cloves, roughly chopped; Zest and juice of 1 lemon; 1 tsp salt, divided; 1 tsp black pepper, divided; 1–1½ lb cod fillet, cut into ~3 oz pieces; Red pepper flakes, to taste; 1 Tbsp fresh oregano or thyme (or 1 tsp dried); Olive oil for tossing & coating; Optional garnish: lemon slices, parsley, basil, mint, or dill

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Short Description

A vibrant sheet-pan meal featuring tender cod fillets nestled among roasted asparagus, tomatoes, olives, and garlic—brightened with lemon, herbs, and a hint of chili for a flavorful, satisfying dish.

Why You’ll Love This Recipe

Simple and elegant: one pan with minimal prep yields a restaurant-worthy meal
Fresh Mediterranean flavors: olives, lemon zest, herbs, and garlic balance beautifully with tender fish and veggies
Flexible and customizable: swap veggies or fish to suit your pantry and taste
Healthy and bright: lean protein, fresh produce, and clean cooking method

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

1 lb asparagus (trimmed and cut into 2″ pieces) (or substitute with green beans, zucchini, bell pepper, snow peas, or mushrooms—cut small for even cooking)
2 cups cherry or grape tomatoes
½ red onion, thinly sliced
⅓ cup halved Kalamata olives
6 garlic cloves, roughly chopped
1 lemon – zest and juice
1 tsp salt (divided between veggies and fish)
1 tsp black pepper (divided)
1–1½ lb cod fillet (cut into ~3‑oz pieces; or substitute mahi mahi, haddock, tilapia, halibut, snapper, or black cod)
Red pepper flakes, to taste
1 Tbsp fresh oregano or thyme (or 1 tsp dried)
Olive oil for tossing & coating

Garnish options:
Lemon juice, lemon slices, fresh parsley, basil ribbons, mint, or dill

Directions

Preheat & prep pan: Preheat oven to 425 °F (220 °C). Line a large sheet pan with parchment paper.
Prepare veggies: In a large bowl, combine asparagus, tomatoes, red onion, olives, garlic, half the lemon zest, half the salt, and half the black pepper. Drizzle with 2 Tbsp olive oil, toss well, and spread across the sheet pan.
Prepare cod: Pat cod pieces dry. In the same bowl, toss cod with remaining lemon zest, salt, pepper, and 1 Tbsp olive oil until well coated. Nestle the fish gently within the vegetables on the sheet pan. Sprinkle red pepper flakes and oregano over everything if using.
Bake: Place the pan on the middle rack and bake for 12–15 minutes (longer for thicker pieces) until fish is opaque, flakes easily, and reaches an internal temperature of about 130–135 °F (145 °F is fully done).
Garnish & serve: Remove from oven. Squeeze fresh lemon juice over the fish, sprinkle with fresh herbs and optional lemon slices. Serve warm.

Servings And Timing

Serves: About 4 portions
Prep Time: ~10–15 minutes
Cook Time: ~12–15 minutes
Total Time: ~25–30 minutes

Variations

Veggie swaps: Use zucchini, bell pepper, snow peas, green beans, or mushrooms—cut small to cook evenly.
Cheesy addition: Scatter feta cubes over vegetables—reduce added salt slightly.
Different fish: Swap cod for mahi mahi, haddock, halibut, snapper, tilapia, or black cod depending on availability.
Marinate ahead: Season fish and vegetables together and marinate in a zip-top bag in the fridge for up to 24 hours.
Spice variation: Increase red pepper flakes or add smoked paprika or chili powder for warmth.

Storage/Reheating

Storage: In an airtight container in the fridge for up to 3 days; flavors meld over time.
Reheating: Reheat gently in a low oven (350 °F / 175 °C) or in a skillet on medium-low heat until warmed through.
Serving suggestion: Serve with rice, creamy polenta, mashed potatoes, or enjoy as a low-carb meal.

FAQs

Can I Use Other Vegetables On The Sheet Pan?

Yes—zucchini, bell peppers, green beans, mushrooms, or peas work well. Cut them into similar-sized pieces so everything cooks evenly.

What Fish Substitutes Work Best?

Cod is mild and flaky, but you can use halibut, snapper, mahi mahi, tilapia, haddock, or black cod with similar results.

How Do I Prevent Overcooking the Fish?

Check thickness and remove from oven when fish flakes easily and reaches 130–135 °F. Let carry-over heat finish cooking.

Should I Remove The Lemon Zest After Baking?

No—zest is aromatic and edible. Just remove any hard pith or seeds if present, but the zest and juices enhance flavor.

How Do I Make It Spicier?

Add more red pepper flakes to the mixture, or use a chili-spiced olive oil blend.

Can I Bake Vegetables Separately From The Fish?

Yes—if you prefer more control, roast vegetables first for about 5–7 minutes, then nestle in the fish and finish baking together.

Can I Add Beans or Grains To The Pan?

Optionally add chickpeas or pre-cooked quick grains (like barley or farro). Ensure they’re near-cooked before baking so they don’t become mushy.

What Herbs Are Best For Garnish?

Fresh parsley, basil, mint, or dill complement Mediterranean flavors, or use a herb mix you prefer.

Is This Dish Suitable For Meal Prep?

Yes—prep and roast components, then store separately or together in an airtight container for lunches or dinners throughout the week.

How Do I Achieve Crispy Veggies?

Use a large sheet pan so vegetables are in a single layer. Roast at a high temp of 425 °F and avoid overcrowding the pan.

Conclusion

Mediterranean Baked Cod is a vibrant, easy-to-prepare meal bursting with fresh citrus, herbs, and savory Mediterranean flavors. With minimal prep and one sheet pan, you get flaky fish, roasted vegetables, and bold taste all in under 30 minutes—perfect for light dinners, entertaining, or meal prep. Serve with simple sides, garnish with fresh herbs, and enjoy a healthy, flavorful dinner with ease.

Maggie

Mediterranean Baked Cod