Ever wondered how to bring the sunny, vibrant flavors of the Mediterranean right to your dinner table with minimal effort? If you’re craving a healthy, colorful meal that’s bursting with fresh herbs, zesty lemon, and tender fish, then my Mediterranean Style Baked Cod With Vegetables is your new go-to. This one-pan wonder combines flaky cod with roasted veggies like zucchini, bell peppers, and cherry tomatoes, all drizzled with olive oil and seasoned with classic Mediterranean spices. It’s a dish that’s as beautiful as it is delicious, perfect for busy weeknights or impressing guests with zero stress. Let’s dive into this flavorful recipe that’s sure to become a staple in your kitchen!
Why You’ll Love This Recipe
This Mediterranean-inspired baked cod dish is a game-changer for anyone looking to eat healthier without sacrificing flavor. It’s incredibly easy—just toss everything on a sheet pan and let the oven do the work. Plus, the combo of juicy fish and caramelized vegetables delivers a taste of the coast with every bite. Whether you’re a seafood lover or just craving something light and fresh, this recipe will win you over!
Ingredients List
Tip: You’ll find the full list of ingredients and measurements in the recipe card below.
I’ve kept this recipe simple with everyday pantry staples and fresh produce that pack a punch of flavor. Here’s what you’ll need to create this aromatic, colorful dish.
For the Cod
- Cod Fillets: Opt for fresh or frozen (thawed) cod—its mild, flaky texture soaks up the marinade beautifully.
- Olive Oil: A generous drizzle of extra virgin for that rich, fruity base typical of Mediterranean cooking.
- Lemon Juice: Freshly squeezed for a bright, tangy kick—don’t skimp on this!
- Garlic: Minced fresh cloves to add depth and aroma.
- Dried Oregano & Thyme: These herbs scream Mediterranean and pair perfectly with seafood. (No dried herbs? Fresh works too—just double the amount!)
For the Vegetables
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- Zucchini: Sliced into half-moons for quick roasting and a tender bite.
- Bell Peppers: Use a mix of red and yellow for sweetness and vibrant color.
- Cherry Tomatoes: They burst with juicy sweetness as they roast—irresistible!
- Red Onion: Thinly sliced for a subtle sharpness that mellows in the oven.
- Olives: Pitted Kalamata for that salty, briny punch. (Can’t find Kalamata? Any black olive works.)
For dietary needs: Swap cod for another white fish like haddock for similar results. For a gluten-free meal, this recipe is naturally compliant. Go vegan by subbing fish with thick tofu slices or chickpeas, marinated the same way.
Variations
Switch things up with these creative twists to suit your taste or pantry:
- Spicy Kick: Add a pinch of red pepper flakes or a drizzle of harissa to the marinade for some heat.
- Herb Swap: Use fresh rosemary or basil instead of oregano for a different aromatic profile.
- Veggie Mix: Toss in eggplant or artichoke hearts for an earthier, heartier dish.
- Citrus Twist: Replace lemon with orange juice for a sweeter, milder tang.
- Cheesy Finish: Sprinkle feta over the veggies in the last 5 minutes of baking for a creamy, salty touch.
- Grain Addition: Serve with a side of couscous or quinoa mixed right into the pan for a full meal.
Servings and Timing
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
Step-by-Step Instructions
Step 1: Preheat and Prep
Crank your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup—trust me, you’ll thank me later. While it heats, pat your cod fillets dry with paper towels; this helps them get that perfect golden edge.
Step 2: Marinate the Cod
In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, thyme, and a pinch of salt and pepper. Brush this fragrant mix over the cod fillets, letting them soak up all that zesty goodness. Set aside while you prep the veggies.
Step 3: Arrange the Vegetables
Chop your zucchini, bell peppers, and red onion into bite-sized pieces. Scatter them across the baking sheet along with whole cherry tomatoes and Kalamata olives. Drizzle with olive oil, sprinkle with salt, and toss to coat. Push the veggies to the edges to make room for the fish in the center.
Step 4: Bake to Perfection
Place the marinated cod fillets in the center of the tray. Pour any remaining marinade over the top. Slide the tray into the oven and bake for 20-25 minutes, or until the cod flakes easily with a fork and the veggies are tender and slightly charred. The smell of roasted garlic and lemon will fill your kitchen—pure magic!
Nutritional Information
Per serving (based on 4 servings):
- Calories: 280 kcal
- Protein: 25g
- Fat: 14g
- Carbs: 12g
Healthier Alternatives
crockpot-potato-and-sausage-soup
- Lower Fat: Reduce olive oil to 1 tablespoon and use a non-stick spray for the pan.
- Low Carb: Skip higher-carb veggies like potatoes if added, and stick to zucchini and peppers.
- Extra Veggies: Bulk up with spinach or kale for added fiber and nutrients.
Serving Suggestions
- With Grains: Pair with fluffy couscous or rice to soak up the juices.
- Fresh Side: Serve alongside a crisp arugula salad with a lemon vinaigrette.
- Bread Option: Warm pita or crusty bread is perfect for dipping into the pan juices.
Common Mistakes to Avoid
- Overcooking Fish: Check cod at 20 minutes; it should flake but not dry out.
- Crowded Pan: Give veggies space to roast, not steam—use two trays if needed.
- Skipping Marinade: Even 10 minutes of marinating boosts flavor; don’t rush this step.
Storing Tips
- Refrigerator: Store leftovers in an airtight container for up to 2 days.
- Freezer: Freeze cooked cod and veggies separately for up to 1 month; thaw overnight before reheating.
- Reheating: Warm in the oven at 350°F (175°C) for 10 minutes to avoid sogginess.
FAQs
Can I use frozen cod?
Absolutely! Just thaw it overnight in the fridge or under cold running water for 30 minutes before cooking. Pat it dry well to avoid excess moisture.
What if I don’t have cod?
No worries—haddock, tilapia, or halibut work just as well. Any mild white fish will soak up the flavors beautifully.
Can I make this ahead of time?
Yes, you can prep the veggies and marinade up to a day ahead. Store separately in the fridge, then assemble and bake when ready.
Is this recipe kid-friendly?
Definitely! The mild fish and sweet roasted veggies are often a hit with kids. Skip olives or spicy additions if they’re picky eaters.
Can I grill instead of bake?
Sure thing! Use a grill pan or foil packets on a medium-heat grill for 15-20 minutes, checking for doneness.
What if I’m allergic to fish?
Swap the cod for chicken breasts or tofu slabs. Adjust cooking time as needed—chicken needs to hit 165°F (74°C) internally.
Can I add potatoes?
Yes, thinly slice baby potatoes and parboil for 5 minutes before adding to the tray. They’ll roast up crispy and golden.
How do I know the fish is done?
The cod should flake easily with a fork and look opaque. If you’ve got a thermometer, aim for 145°F (63°C) at the thickest part.
Conclusion
There’s nothing quite like the fresh, vibrant taste of a Mediterranean-style dish to brighten up your week. This easy baked cod and veggie combo is a breeze to whip up and delivers big on flavor and nutrition. I’d love to hear how it turns out for you—drop a comment below or share your pics on social media. Happy cooking, friends!