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Baked Cod Sheet Pan

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Ingredients

Scale
  • 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.

Instructions

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

  1. 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.
  2. 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

  1. 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.
  2. 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

  1. 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.

Nutrition

Find it online: https://buttereats.com/baked-cod-sheet-pan/