Sheet Pan Mediterranean Cod

Name: Sheet Pan Mediterranean Cod
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: Mediterranean
Ingredients: 1 1/2 pounds cod fillets, 1-inch thick; 1 tablespoon olive oil; 1 red bell pepper, thinly sliced; 1 yellow bell pepper, thinly sliced; 1 zucchini, thinly sliced; 1 pint cherry tomatoes; 1/2 cup pitted Kalamata olives; 2 cloves garlic, minced; 1 teaspoon dried oregano; 1/2 teaspoon dried basil; 1/4 teaspoon black pepper; 1/4 cup fresh lemon juice; 2 tablespoons fresh parsley, chopped (for garnish)

Author: Tessa

Published: September 25, 2025

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Sheet Pan Mediterranean Cod has been my weeknight savior more times than I can count when I’m craving something healthy, flavorful, and incredibly quick. There are those evenings when I walk through the door, utterly exhausted, and the thought of dirtying multiple pots and pans feels like a mountain too high to climb. That’s exactly when this recipe swoops in like a culinary superhero! It transforms simple, fresh ingredients into a vibrant, satisfying meal with minimal fuss or cleanup. Over the years, I’ve honed my skills in making delicious food accessible even on the busiest of schedules, and this dish truly embodies that philosophy. It’s proof that you don’t need hours in the kitchen to put a truly wonderful, wholesome dinner on the table.

Why You’ll Love This Sheet Pan Mediterranean Cod

This Sheet Pan Mediterranean Cod recipe isn’t just another meal; it’s a culinary hug for your busy life. You’ll absolutely adore it because it brings together so many things we all look for in a perfect dinner:

Effortless Ease: Everything cooks on one pan, meaning less work for you.
Nutrient-Packed: Fresh fish and a bounty of colorful vegetables make it incredibly healthy.
Vibrant Flavors: Zesty lemon, aromatic herbs, and savory olives create a taste explosion.
Lightning Fast: From prep to plate in about 35 minutes, it’s ideal for any weeknight.

It’s truly the ultimate solution for busy cooks who refuse to compromise on taste or health!

The Convenience of Sheet Pan Mediterranean Cod

The beauty of this dish lies in its incredible convenience. Imagine a delicious, chef-worthy meal with only one pan to wash! That’s the magic of Sheet Pan Mediterranean Cod. You simply toss your ingredients, spread them out, and let the oven do all the hard work. Minimal cleanup means more time for you to relax and enjoy your evening.

Sheet Pan Mediterranean Cod - detail 1

Essential Ingredients for Sheet Pan Mediterranean Cod

Creating a truly delicious Sheet Pan Mediterranean Cod starts with selecting the right ingredients. You’ll want about 1½ pounds of fresh cod fillets, ideally 1-inch thick, as this ensures they cook evenly and stay wonderfully moist. For the vibrant vegetable medley, grab one red bell pepper and one yellow bell pepper, both thinly sliced, along with one zucchini, also thinly sliced. A pint of sweet cherry tomatoes will burst with flavor, and ½ cup of pitted Kalamata olives adds that essential briny, Mediterranean touch. Don’t forget two cloves of garlic, finely minced, which are the aromatic backbone of this dish. For seasoning, you’ll need 1 teaspoon of dried oregano, ½ teaspoon of dried basil, and ¼ teaspoon of black pepper. A good quality olive oil (about 1 tablespoon) and ¼ cup of fresh lemon juice tie all the flavors together, and a sprinkle of fresh chopped parsley at the end really brightens everything up.

Choosing Your Cod for Sheet Pan Mediterranean Cod

The star of our Sheet Pan Mediterranean Cod is, of course, the cod itself! When you’re at the fish counter, look for fresh cod fillets that are firm, shiny, and have a mild, oceanic scent – no strong “fishy” odors. I prefer fillets that are about 1-inch thick; this thickness holds up beautifully during baking and prevents it from drying out. If you can, ask your fishmonger about sustainably sourced options, as it’s always great to support responsible fishing practices. Quality fish makes all the difference here!

How to Prepare Your Sheet Pan Mediterranean Cod

Making this Sheet Pan Mediterranean Cod is incredibly straightforward, but following these steps ensures everything cooks perfectly and tastes amazing. First things first, let’s get that oven ready. You’ll want to preheat your oven to a steady 400°F (200°C). While it’s heating up, grab a large baking sheet and line it with parchment paper. This is my secret weapon for easy cleanup – seriously, don’t skip this step!

Next, we’re going to get all those beautiful vegetables and seasonings together. In a large bowl, combine your thinly sliced red and yellow bell peppers, sliced zucchini, those sweet cherry tomatoes, and the pitted Kalamata olives. Add in your minced garlic, dried oregano, dried basil, and a generous sprinkle of black pepper. Now, drizzle everything with your olive oil and that bright, fresh lemon juice. Give it a good, thorough toss to make sure every piece of vegetable is coated in that zesty, herby goodness. This marinade is what gives our Sheet Pan Mediterranean Cod its incredible flavor!

Once your veggies are seasoned, spread them out in a single layer on your prepared baking sheet. Try not to overcrowd the pan; this allows the vegetables to roast and caramelize rather than steam. Finally, nestle your cod fillets right on top of the vegetables. They’ll cook in tandem, absorbing all those wonderful flavors from below. Pop the whole sheet pan into your preheated oven and bake for 15-20 minutes. The exact time will depend on the thickness of your cod, but you’re looking for the fish to be opaque throughout and flake easily with a fork. The vegetables should be tender-crisp. Finish with a sprinkle of fresh parsley for a pop of color and freshness, and then it’s time to enjoy your delicious, healthy meal!

Prepping Vegetables for Sheet Pan Mediterranean Cod

For your Sheet Pan Mediterranean Cod, how you cut your vegetables makes a big difference in how they cook. Aim for thin, uniform slices for the bell peppers and zucchini so they tenderize at the same rate. The cherry tomatoes can go in whole – they’ll burst beautifully in the oven. Coating them thoroughly with the olive oil, lemon juice, and herbs ensures every bite is packed with Mediterranean flavor and helps them roast evenly without drying out.

Baking Your Sheet Pan Mediterranean Cod Perfectly

Getting your Sheet Pan Mediterranean Cod just right means keeping an eye on it. The ideal baking temperature is 400°F (200°C). For cod fillets about 1-inch thick, 15-20 minutes is usually spot on. You’ll know the cod is done when it turns opaque and flakes easily with a fork. Don’t overcook it, or it’ll become dry! The vegetables should be tender-crisp, with some nice browning on the edges. If your cod is thinner, start checking at 12-14 minutes.

Sheet Pan Mediterranean Cod - detail 2

Tips for a Perfect Sheet Pan Mediterranean Cod

Achieving a truly perfect Sheet Pan Mediterranean Cod isn’t hard, but a few pro tips will elevate your dish from good to absolutely incredible. First, resist the urge to overcrowd your pan. Giving the vegetables and fish enough space allows them to roast and get beautifully caramelized, rather than steaming. If your pan is too full, use two sheets! Always use parchment paper; it’s a non-negotiable for easy cleanup and prevents sticking. Don’t be shy with your seasonings, especially salt and pepper, and taste the vegetable mixture before adding the fish to ensure the flavor is vibrant. A final squeeze of fresh lemon juice after baking brightens all the flavors beautifully.

Variations for Your Sheet Pan Mediterranean Cod

One of the best things about Sheet Pan Mediterranean Cod is how adaptable it is! Feel free to swap out vegetables based on what’s in season or what you love. Asparagus, broccoli florets, or even sliced red onion would be delicious additions. For different herb notes, try fresh dill or thyme instead of basil and oregano, or add a pinch of smoked paprika for a touch of warmth. Get creative and make it your own!

Frequently Asked Questions About Sheet Pan Mediterranean Cod

I get a lot of questions about this recipe, and I love helping you make the most of your kitchen adventures! Here are some of the most common inquiries about making delicious Sheet Pan Mediterranean Cod.

Q: Can I use other types of fish with this recipe? Absolutely! While cod is fantastic, this recipe works beautifully with other firm white fish like halibut, snapper, or even salmon. Just adjust the cooking time slightly based on the thickness of your chosen fish.

Q: My vegetables didn’t get tender-crisp. What happened? This usually means your pan was overcrowded, causing the vegetables to steam instead of roast. Make sure to spread them in a single layer, using two sheet pans if necessary. Also, ensure your oven is fully preheated to the correct temperature.

Q: How can I make this dish spicier? If you love a little kick, add a pinch of red pepper flakes to your vegetable mixture before tossing. You can also sprinkle some fresh chili flakes over the finished dish for an extra pop of heat. This makes the Sheet Pan Mediterranean Cod even more exciting!

Can I Use Frozen Cod for Sheet Pan Mediterranean Cod?

Yes, you absolutely can use frozen cod for your Sheet Pan Mediterranean Cod! The key is to thaw it properly beforehand. Transfer the frozen fillets to the refrigerator the night before, or immerse them (still in their packaging) in cold water for a few hours. Pat them very dry with paper towels before adding them to the sheet pan to prevent excess moisture.

What Can I Serve with Sheet Pan Mediterranean Cod?

This Sheet Pan Mediterranean Cod is a complete meal on its own, but it pairs wonderfully with a few simple sides. A fluffy bed of quinoa or couscous absorbs all those delicious pan juices beautifully. For something lighter, a simple green salad with a lemon vinaigrette is perfect. You could also serve it with a side of crusty whole-grain bread to sop up every last drop of flavor.

Estimated Nutritional Information

I know many of you like to keep an eye on your nutritional intake, so here’s an estimate for this delicious Sheet Pan Mediterranean Cod. Per serving, you can expect around 320 calories, with 12g of total fat (2g saturated fat), 18g of carbohydrates (5g fiber, 8g sugar), and a whopping 35g of protein. Remember, these values are estimates and can vary based on specific ingredient brands and portion sizes.

Share Your Sheet Pan Mediterranean Cod Experience!

I absolutely adore hearing from you all! If you whip up this Sheet Pan Mediterranean Cod, please come back and leave a comment below. Let me know how it turned out, what variations you tried, or if you have any questions. Your feedback means the world to me! Don’t forget to rate the recipe and share your delicious creations on social media with #MySheetPanCod – I can’t wait to see them!