Mediterranean Cod and Vegetable Bake

My Favorite Easy Sheet Pan Dinner

Let’s talk about a lifesaver. This Sheet Pan Mediterranean Cod is my go-to weeknight seafood dinner. You just chop, toss, and bake. Everything cooks together on one pan. That means less washing up for you. I still laugh at that.

Why does this matter? Sharing a simple, healthy meal brings everyone to the table. It’s a moment to connect. Tell me, what’s your favorite easy dinner to make after a busy day?

The Magic is in the Mix

For this baked cod with vegetables, we use bright, happy colors. Red tomatoes, green peppers, purple onions. Toss them with olives, garlic, and a little oil. Doesn’t that smell amazing? The veggies get sweet and soft in the oven.

*Fun fact:* Capers are little flower buds! They add a salty, lemony pop. I love them with the briny olives. This mix is the heart of many Mediterranean diet recipes. It just feels good to eat.

A Little Story About Fish

My grandson used to turn his nose up at fish. Then he helped me make this easy baked fish recipe. He patted the cod dry and sprinkled the spices. When it came out of the oven, he tried it. He asked for seconds!

Hands-on cooking makes all the difference. That’s why this one pan cod and vegetables is perfect for helpers. Do you have a picky eater at home? What food did they learn to love by cooking it?

Why This Simple Recipe Matters

This healthy cod recipe is more than just food. It’s about taking care without stress. You get good protein from the fish. You get vitamins from all those colorful veggies. Your body thanks you for it.

It also teaches a great lesson. Good food doesn’t need to be complicated. A few fresh things, a hot oven, and you’re done. That’s a win in my book.

Your Turn to Make It Shine

When your pan comes out, the work is done. Just add the feta and dill on top. The salty feta melts a little on the hot cod with olives and capers. It’s the perfect finish.

This Mediterranean cod recipe is so flexible. You could use zucchini or eggplant instead of peppers. What vegetable would you add to your own version? I’d love to hear your ideas.

Ingredients:

Instructions

Step 1: First, get your oven nice and hot. I set mine to 400 degrees. Now, grab your biggest sheet pan. Toss on all those colorful veggies and olives. Doesn’t that look pretty already? This is the start of your easy sheet pan dinner.

Step 2: Drizzle olive oil over your vegetable mix. Add all those lovely herbs and spices. Toss it with your hands until everything shines. (Using your hands is the best way to coat every piece!). Squeeze a lemon wedge over the top for a bright zing.

Step 3: Slide that pan into the hot oven. Let those Mediterranean veggies roast for 15 minutes. The smell will be amazing! While they cook, pat your cod fillets dry. This helps the seasoning stick for a perfect baked cod with vegetables.

Step 4: Season the fish with cumin, oregano, and paprika. Now, take the pan out. Nestle the cod right on top of the soft veggies. This makes a beautiful one pan cod and vegetables meal. Back into the oven it goes for about 10 more minutes.

Step 5: Your Sheet Pan Mediterranean Cod is done when the fish flakes easily. Top it with crumbled feta and fresh dill. I love the salty pop from the feta! What’s your favorite fresh herb to garnish with? Share below! Serve this healthy cod recipe right away for a simple weeknight seafood dinner.

Creative Twists

Swap the fish. Try this Mediterranean cod recipe with thick salmon fillets instead. Add some potatoes. Toss in small potato chunks with the veggies for a heartier meal. Make it spicy. Add extra red pepper flakes for a nice little kick. Which one would you try first? Comment below!

Serving & Pairing Ideas

This easy baked fish recipe is a full meal on one pan. I sometimes serve it over a fluffy bed of couscous. A simple green salad with lemon dressing is lovely on the side. For a real treat, warm some crusty bread to soak up the delicious juices. Which would you choose tonight?

Keeping Your Mediterranean Cod Fresh and Tasty

Let’s talk about storing this lovely meal. It keeps well in the fridge for two days. Just cover the pan tightly with foil. You can also freeze it for a month. Use a freezer-safe container. I remember my first time freezing fish. I was so proud to have a ready-made dinner later!

Batch cooking is a real time-saver. You can double the veggies and fish. Cook them on two separate pans. This gives you a head start on future meals. Having good food ready matters. It turns a stressful night into a calm, happy one. You feed your family well without the fuss.

Reheating is simple. Use your oven at 300 degrees. Warm it until just heated through. This keeps the cod from getting tough. The microwave can make fish rubbery. Have you ever tried storing it this way? Share below!

Simple Fixes for Common Kitchen Hiccups

We all face little problems when cooking. First, soggy vegetables. To avoid this, don’t crowd your pan. Give everything space to roast. I once piled everything on one small pan. We had steamed veggies instead of roasted ones!

Second, bland food. Taste your seasoning mix before it goes on. This builds your confidence. You learn what flavors you love. Third, dry fish. Always pat your cod very dry first. This helps it cook perfectly. Moist fish matters most. It makes the whole meal feel special and delicious.

These small fixes make a big difference. They turn worry into wonderful results. Your kitchen becomes a happier place. Which of these problems have you run into before?

Your Quick Questions, Answered

What is the best way to cook cod in the Mediterranean style?

The best way is this easy sheet pan dinner. Roast colorful veggies like tomatoes and peppers first. Then add your seasoned cod on top. Bake everything together. This healthy cod recipe is simple. It uses classic Mediterranean flavors like olives, lemon, and oregano. You get a complete, tasty meal with minimal cleanup.

Can I use frozen cod for a Mediterranean bake?

Yes, you can use frozen cod. Thaw it completely in the fridge first. This takes several hours. Pat it very dry with paper towels. Removing extra water is key. This step helps your fish cook right. It will turn out great for your weeknight seafood dinner.

What vegetables go well with cod in a bake?

Many veggies work well. This baked cod with vegetables uses tomatoes, onion, and bell peppers. Zucchini, eggplant, or asparagus are also nice. Choose veggies that roast in about the same time. This makes your one pan cod and vegetables so convenient. It’s a staple of easy Mediterranean diet recipes.

How do you keep cod moist when baking?

Keeping cod moist is easy. Do not overcook it. Cod is done when it flakes easily. Also, bake it on top of the juicy vegetables. The steam from below helps. Patting the fillets dry before seasoning also helps. This simple trick makes for a perfect easy baked fish recipe.

What are some Mediterranean seasoning blends for fish?

A simple blend is oregano, paprika, and cumin. Lemon zest and garlic powder are also wonderful. Herbs like thyme and dill work well. For this cod with olives and capers, we use those spices. They create that sunny, coastal flavor. It turns simple fish into a special Mediterranean cod recipe.

Can I make Mediterranean cod bake ahead of time?

You can prepare parts ahead. Chop all your vegetables and store them. Mix your dry spices in a small bowl. Keep the cod in the fridge. When ready to cook, just assemble and bake. This Sheet Pan Mediterranean Cod is best fresh. But prep ahead to make your evening easier. Which tip will you try first?

A Note From My Kitchen to Yours

I hope you love this simple, sunny dish. It always brings a smile to my table. *Fun fact: The Mediterranean diet is famous for being both delicious and very healthy.* Cooking should be joyful, not a chore. This recipe is here to help.

I would love to hear about your cooking adventure. Have you tried this recipe? Tell me how it went for you. Share your stories or your own little twists below. Your kitchen stories are my favorite thing to read.

Happy cooking!
—Danielle Monroe

Mediterranean Cod and Vegetable Bake

Author: Danielle Monroe Cooking Method:Baking Cuisine:Mediterranean Courses:Dinner Main

Difficulty:BeginnerPrep time: 15 minutesCook time: 27 minutesRest time: Total time: 42 minutesServings:4 servingsCalories:229 kcal Best Season:Summer

Description

A vibrant and healthy one-pan meal featuring flaky cod fillets baked over a bed of roasted Mediterranean vegetables, finished with feta and dill.

Ingredients

• 1 pint cherry tomatoes, halved
• 1 small red onion, thinly sliced
• 2 bell peppers, stems removed and sliced
• 1/2 cup pitted kalamata olives, drained
• 3 cloves garlic, minced
• 1 tablespoon capers, drained
• 2 tablespoon extra virgin olive oil
• 1 teaspoon fennel seeds (optional)
• 1/2 teaspoon thyme
• 2 teaspoons paprika, divided
• 1/2 teaspoon Kosher salt, plus more to taste
• 1/4 teaspoon freshly cracked black pepper, plus more to taste
• 1/2 teaspoon crushed red pepper (optional)
• 6 lemon slices or wedges
• 4 cod fillets
• 1/2 teaspoon cumin
• 1/2 teaspoon oregano
• 1/4 cup crumbled feta, for serving
• Fresh chopped dill, for serving

Instructions

1. Preheat oven to 400 degrees F.
2. On a large rimmed sheet pan, add tomatoes, red onion, bell peppers, olives, garlic and capers.
3. Drizzle the olive oil over the vegetables and add the fennel seeds, thyme, 1 teaspoon paprika, salt, pepper, and red pepper flakes. Toss everything together until the vegetables are covered with the oil and spices.
4. Squeeze one lemon wedge over the vegetables. Place the remaining lemon slices on top and bake for 15 minutes.
5. Pat the cod dry with paper towel. Season both sides of the cod filets with cumin, oregano and 1 teaspoon paprika, salt and pepper.
6. Remove sheet pan from the oven and add fish on top of the vegetables.
7. Return to oven and bake for another 10-12 minutes, until the fish is cooked through and flaking.
8. Garnish with crumbled feta and dill. Serve immediately.

Notes

Ensure the cod fillets are of similar thickness for even cooking. You can substitute other firm white fish like halibut or haddock.

Keywords:Cod, Fish, Mediterranean, Sheet Pan, Healthy, Dinner