Description
A bright and healthy sheet-pan cod dish with Mediterranean vegetables, lemon, and herbs—quick, satisfying, and full of flavor.
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
Instructions
- Preheat oven to 425°F (220°C) and line a large sheet pan with parchment paper.
- In a bowl, toss asparagus, tomatoes, onion, olives, garlic, half the lemon zest, half the salt and pepper with 2 Tbsp olive oil. Spread on sheet pan.
- Dry cod pieces and toss with remaining zest, salt, pepper, and 1 Tbsp olive oil. Nestle among vegetables on sheet pan.
- Sprinkle with red pepper flakes and oregano.
- Bake 12–15 minutes, until cod is opaque and flakes easily (internal temp 130–135°F).
- Garnish with lemon juice, herbs, and optional lemon slices. Serve warm.
Notes
- Cut vegetables uniformly for even cooking.
- Thicker fish pieces may need longer bake time.
- Cod can be swapped for mahi mahi, tilapia, haddock, etc.
- Garnish with fresh herbs just before serving for best flavor.
- Prep Time: 10–15 minutes
- Cook Time: 12–15 minutes
- Category: Main Dish
- Method: Baked
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 portion (1/4 of recipe)
- Calories: 280
- Sugar: 5g
- Sodium: 480mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 65mg
