Baked Cod Sheet Pan

Introduction

Baked Cod Sheet Pan is a delicious, healthy, and easy-to-make meal that combines tender cod fillets with a variety of colorful vegetables, all roasted together on a single sheet pan for minimal cleanup. This dish is light yet flavorful, making it perfect for a weeknight dinner, special occasions, or meal prepping for the week ahead. The cod is seasoned simply with aromatic herbs and spices, allowing its mild flavor to shine through while pairing beautifully with roasted vegetables like potatoes, bell peppers, and zucchini. With its fresh and balanced ingredients, Baked Cod Sheet Pan is sure to become your go-to recipe for quick, satisfying, and nutritious meals.

Perfect for:

• Weeknight dinners
• Meal prepping for the week
• Family gatherings
• Healthy eating
• Busy schedules
• Seafood lovers

Why You’ll Love This Baked Cod Sheet Pan Recipe

Here’s why this Baked Cod Sheet Pan recipe will become a favorite in your kitchen:

• Quick and Easy: This dish comes together with minimal effort, making it perfect for busy nights when you want a wholesome dinner without spending too much time in the kitchen.
• One-Pan Wonder: Everything cooks together on a single sheet pan, which means less cleanup and more time enjoying your meal.
• Healthy and Light: Cod is a low-calorie fish that’s packed with protein and omega-3 fatty acids. Paired with fresh vegetables, this meal is not only satisfying but also nourishing.
• Flavorful: The cod is seasoned with a mix of herbs, spices, and a squeeze of lemon, giving it a bright, fresh flavor that’s sure to please your taste buds.
• Customizable: You can easily swap out the vegetables for your favorites or even add different seasonings to suit your preferences.

Preparation and Cooking Time

• Total Time: 40 minutes
• Preparation Time: 15 minutes
• Baking Time: 25 minutes
• Servings: 4 servings
• Calories per Serving: Approximately 350-400 calories
• Key Nutrients: Protein: 30g, Carbs: 30g, Fat: 10g

Ingredients

Here’s what you’ll need to make this delicious and wholesome Baked Cod Sheet Pan:

• 4 cod fillets (6-8 oz each)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme or oregano
• Salt and pepper to taste
• 1 lemon, sliced
• 1 red bell pepper, cut into strips
• 1 zucchini, sliced
• 2 medium potatoes, cut into ½-inch cubes
• 1 small red onion, cut into wedges
• 1 tablespoon fresh parsley, chopped (optional)
• 1 tablespoon lemon juice (optional)

Ingredient Highlights

• Cod: This mild white fish is not only light and flaky but also an excellent source of lean protein. It’s low in calories and pairs beautifully with roasted vegetables and simple seasonings.
• Olive Oil: Olive oil is heart-healthy and adds richness and moisture to the fish and vegetables while helping them roast to golden perfection.
• Smoked Paprika: This spice adds a subtle smokiness to the dish, making the flavors more complex without overpowering the mild cod.
• Lemon: Fresh lemon adds a bright, tangy element to the dish that enhances the flavors of both the fish and the vegetables.

Step-by-Step Instructions for Baked Cod Sheet Pan

Follow these simple steps to prepare the perfect Baked Cod Sheet Pan:

Prepare the Vegetables

1. Preheat the Oven: Preheat your oven to 400°F (200°C) and line a large sheet pan with parchment paper or lightly grease it with olive oil.
2. Prepare the Potatoes: Cut the potatoes into ½-inch cubes and place them on the prepared sheet pan. Drizzle with 1 tablespoon of olive oil and season with salt, pepper, and half of the garlic powder. Toss to coat.
3. Prepare the Vegetables: Add the sliced red bell pepper, zucchini, and red onion to the sheet pan. Drizzle with the remaining olive oil and season with the remaining garlic powder, onion powder, smoked paprika, and thyme. Toss everything together so the vegetables are evenly coated in the seasonings.
4. Roast the Vegetables: Place the sheet pan in the preheated oven and roast the vegetables for 15 minutes, until they start to soften and brown.

Prepare the Cod

5. Season the Cod: While the vegetables are roasting, prepare the cod fillets. Pat the fillets dry with paper towels to remove excess moisture. Season both sides of the cod with salt, pepper, and a sprinkle of smoked paprika.
6. Add the Lemon: Place a few lemon slices on top of each cod fillet. You can also drizzle the fillets with a little lemon juice if you prefer extra citrus flavor.

Bake the Cod

7. Add the Cod to the Pan: After the vegetables have roasted for 15 minutes, carefully remove the sheet pan from the oven. Make space for the cod fillets by pushing the vegetables to the side. Place the cod fillets on the sheet pan and return the pan to the oven.
8. Bake: Roast the cod and vegetables for an additional 12-15 minutes, until the cod is cooked through and flakes easily with a fork. The internal temperature of the fish should reach 145°F (63°C). The vegetables should be tender and slightly caramelized at the edges.

Serve

9. Garnish and Serve: Once done, remove the sheet pan from the oven and garnish the cod with freshly chopped parsley, if desired. Serve the roasted cod fillets with the vegetables on the side, and squeeze a little more fresh lemon juice over the top for an added burst of flavor.

How to Serve Baked Cod Sheet Pan

Baked Cod Sheet Pan can be served in a variety of ways to elevate your meal:

• With Rice: Serve the cod and vegetables over a bed of fluffy rice, such as jasmine or basmati rice, for a filling and complete meal.
• With a Side Salad: Pair this dish with a fresh green salad, perhaps with a light vinaigrette dressing, to add some crisp freshness alongside the roasted flavors.
• With Crusty Bread: Serve with a side of crusty bread to soak up any flavorful juices from the cod and vegetables.
• With Quinoa or Couscous: For a protein-packed side, quinoa or couscous are great options to serve with the cod and roasted vegetables.
• As a Meal Prep Option: This dish is perfect for meal prepping! Divide the cod and vegetables into individual containers and refrigerate for a healthy lunch or dinner throughout the week.

Additional Tips for Baked Cod Sheet Pan

Here are some tips to make your Baked Cod Sheet Pan even better:

• Don’t Overcrowd the Pan: Make sure the vegetables are spread out in a single layer on the sheet pan so they roast evenly. Overcrowding can result in soggy vegetables.
• Test for Doneness: The cod should be flaky and opaque when fully cooked. To test, insert a fork into the thickest part of the fillet—it should easily flake apart.
• Customize the Vegetables: Feel free to swap out the vegetables based on what you have on hand or what’s in season. Broccoli, carrots, and sweet potatoes would all be great options.
• Use Fresh Herbs: Fresh herbs like thyme, rosemary, or dill can add a wonderful aroma and depth of flavor to the dish. Consider swapping the dried thyme for fresh thyme if you have it available.

Recipe Variations for Baked Cod Sheet Pan

Here are 10 variations of the Baked Cod Sheet Pan recipe to suit different tastes:

• Lemon Herb Cod Sheet Pan: Add fresh herbs like rosemary, thyme, or dill to the cod fillets for an even more aromatic dish.
• Spicy Cod Sheet Pan: Season the cod with a little cayenne pepper or red pepper flakes for a spicy kick.
• Mediterranean Cod Sheet Pan: Add cherry tomatoes, Kalamata olives, and a sprinkle of feta cheese for a Mediterranean twist.
• Garlic Butter Cod Sheet Pan: Drizzle the cod fillets with melted garlic butter before baking for a rich, savory flavor.
• Cajun Cod Sheet Pan: Spice things up with Cajun seasoning, paprika, and a dash of hot sauce for a southern-style twist.
• Balsamic Roasted Veggies Cod Sheet Pan: Add a balsamic glaze drizzle over the roasted vegetables for a tangy, sweet contrast.
• Lemon Garlic Cod Sheet Pan: Infuse extra garlic and lemon juice into the cod fillets for a zesty, bright flavor.
• Roasted Sweet Potato Cod Sheet Pan: Swap out regular potatoes for sweet potatoes to add a sweet and savory element to the dish.
• Zesty Chipotle Cod Sheet Pan: Use chipotle seasoning or adobo sauce for a smoky, zesty variation of the cod.
• Asian-Inspired Cod Sheet Pan: Drizzle the cod with soy sauce, sesame oil, and a sprinkle of sesame seeds for an Asian-inspired flavor profile.

Freezing and Storage for Baked Cod Sheet Pan

• Freezing: While it’s best to enjoy this dish fresh, you can freeze the cod and vegetables for up to 2 months. To do so, let everything cool completely, then place in an airtight container or freezer bag. To reheat, thaw in the refrigerator overnight and reheat in the oven at 350°F (175°C) until warmed through.
• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave until warmed through.

Special Equipment for Baked Cod Sheet Pan

Here are some special equipment items you might need for making this Baked Cod Sheet Pan:

• Sheet Pan: A large baking sheet (about 18×13 inches) is perfect for roasting the cod and vegetables together.
• Parchment Paper or Aluminum Foil: Lining the sheet pan with parchment paper or foil makes for easy cleanup and prevents sticking.
• Measuring Spoons: Accurate measurements of your seasonings will ensure the flavors are just right.
• Sharp Knife: A sharp knife is essential for cutting the vegetables into uniform pieces to ensure even roasting.
• Tongs or Spatula: Use tongs or a spatula to flip the vegetables halfway through roasting for even cooking.
• Meat Thermometer: While not necessary, a meat thermometer can help ensure the cod is cooked to the perfect internal temperature of 145°F (63°C).

FAQ Section about Baked Cod Sheet Pan

1. Can I use frozen cod for this recipe? Yes, you can use frozen cod. Just be sure to thaw it completely before cooking to ensure even baking.
2. Can I use other types of fish? Yes, you can substitute cod with other white fish like haddock, tilapia, or snapper.
3. Can I use other vegetables? Absolutely! Feel free to swap out the vegetables for ones you prefer, such as asparagus, carrots, or Brussels sprouts.
4. Is this recipe gluten-free? Yes, this Baked Cod Sheet Pan is naturally gluten-free as long as you ensure no gluten-containing ingredients are used in the seasonings or any optional additions.
5. Can I make this recipe ahead of time? Yes, you can prep the vegetables and season the cod ahead of time. Store them in the fridge for up to 24 hours before baking.

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Conclusion of Baked Cod Sheet Pan

Baked Cod Sheet Pan is an easy, flavorful, and healthy meal that’s perfect for any night of the week. With tender cod, roasted vegetables, and simple seasonings, this dish is both satisfying and nourishing. Whether you’re feeding your family, meal prepping, or looking for a quick dinner, this one-pan recipe will become a favorite in your kitchen. Enjoy the delicious combination of fresh ingredients and savory flavors with minimal effort and cleanup.