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Sheet Pan Mediterranean Cod

Sheet Pan Mediterranean Cod: Easy, Healthy Dinner Delight

Discover a simple, delicious Sheet Pan Mediterranean Cod recipe packed with vibrant flavors and healthy ingredients.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Vegetables
  • 2 cups Cherry tomatoes Adds natural sweetness and acidity; fresh tomatoes yield the best flavor.
  • 1 medium Red onion Provides a mild sweetness; sliced for even roasting.
  • 1 cup Bell peppers Contribute colorful vibrancy; mix different varieties for visual appeal.
  • 1/2 cup Kalamata olives Introduces a rich, tangy flavor; make sure to pit and drain them.
  • 3 cloves Garlic Brightens the dish with an aromatic punch; use fresh minced garlic for the best taste.
  • 2 tablespoons Capers Adds a briny touch that complements the fish; remember to drain them well.
  • 1/2 cup Chicken broth Keeps things juicy and flavorful; opt for dry white wine as a swap.
  • 2 tablespoons Olive oil Essential for roasting; enhances both flavor and tenderness of the veggies.
  • 1 teaspoon Fennel seeds Offers a subtle anise-like essence; substitute with fresh sliced fennel if desired.
  • 1 teaspoon Kosher salt Elevates the overall flavor; be cautious if using finer salt.
  • 1/2 teaspoon Black pepper Provides warmth; freshly cracked enhances the taste.
  • 1/4 teaspoon Red pepper flakes Adds just the right amount of heat; adjust to your spice preference.
  • 1 medium Lemon Brightens the entire dish; use slices for roasting and juice for a finishing touch.
For the Cod
  • 4 fillets Cod fillets Your main protein; ensure they’re fresh for optimal flavor absorption.
  • 2 teaspoons Cajun seasoning Infuses a spicy kick; mix paprika and other spices if you want an alternative.
For Topping
  • 1/2 cup Feta cheese Creamy and tangy; crumbled on top for added richness.

Equipment

  • Large rimmed sheet pan

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. In a large rimmed sheet pan, combine cherry tomatoes, sliced red onion, bell peppers, pitted Kalamata olives, and minced garlic. Add capers, chicken broth, olive oil, fennel seeds, kosher salt, black pepper, and red pepper flakes. Toss to coat the vegetables.
  3. Arrange lemon slices on top of the vegetable mix and roast for about 15 minutes until softened.
  4. Season cod fillets on both sides with Cajun seasoning.
  5. After 15 minutes, add the seasoned cod fillets on top of the roasted vegetables and return to the oven. Bake for 10 to 12 minutes until the cod flakes easily when tested with a fork.
  6. Remove from oven and sprinkle crumbled feta cheese over the top. Garnish with fresh dill if desired and serve.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 20gProtein: 30gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 800mgPotassium: 600mgFiber: 3gSugar: 5gVitamin A: 400IUVitamin C: 30mgCalcium: 100mgIron: 1.5mg

Notes

Perfectly seasoned fish and even cooking are essential for this dish. Enjoy the freshest flavors right away for optimal texture.

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