Mediterranean Baked Cod with Roasted Vegetables
A clean, simple eat featuring flaky baked cod over a colorful medley of roasted Mediterranean vegetables — just 320 calories and 34g of protein per serving for a wholesome, fuss-free weeknight dinner.
15m
4
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Ingredients
- 4 cod fillets (6 oz each), patted dry
- 1 medium zucchini, sliced into half-moons
- 1 red bell pepper, seeded and diced
- 1 yellow bell pepper, seeded and diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/3 cup pitted kalamata olives, halved
- 3 tablespoons extra-virgin olive oil, divided
- 4 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon crushed red pepper flakes
- Salt and black pepper to taste
- 2 tablespoons fresh lemon juice
- 1 lemon, sliced into rounds
- 2 tablespoons fresh parsley, chopped, for garnish
Instructions
- 1
Preheat Oven
Preheat your oven to 425°F (220°C). Line a large rimmed baking sheet with parchment paper or lightly grease it with cooking spray to prevent sticking.
- 2
Prepare the Vegetables
Add the zucchini, red bell pepper, yellow bell pepper, cherry tomatoes, red onion, and kalamata olives to the prepared baking sheet. Drizzle with 2 tablespoons of olive oil and season with half the minced garlic, 1/2 teaspoon oregano, salt, and black pepper. Toss everything together until evenly coated, then spread into a single layer.
- 3
Roast the Vegetables
Roast the vegetable mixture in the preheated oven for 15 minutes, stirring once halfway through, until the vegetables begin to soften and develop golden edges.
- 4
Season the Cod
While the vegetables roast, pat the cod fillets completely dry with paper towels. In a small bowl, combine the remaining 1 tablespoon olive oil, remaining minced garlic, smoked paprika, remaining 1/2 teaspoon oregano, crushed red pepper flakes, a pinch of salt, and black pepper. Rub this mixture evenly over both sides of each cod fillet.
- 5
Nestle the Cod onto the Vegetables
Remove the baking sheet from the oven. Push the roasted vegetables to the sides to create four small spaces, then place one seasoned cod fillet in each space. Lay a lemon round on top of each fillet and drizzle the lemon juice over everything.
- 6
Bake the Cod
Return the baking sheet to the oven and bake for an additional 12 to 15 minutes, or until the cod is opaque throughout and flakes easily when pressed gently with a fork. The internal temperature should reach 145°F (63°C). Do not overbake to keep the fish moist and tender.
- 7
Serve
Remove from the oven and let rest for 2 minutes. Discard the baked lemon rounds. Divide the roasted vegetables evenly among four plates and top each portion with a cod fillet. Garnish generously with fresh chopped parsley and serve immediately with extra lemon wedges on the side.
Chef's Tips
For the best results, make sure your cod fillets are fully dry before seasoning — excess moisture steams the fish rather than roasting it. If your fillets are thin (under 3/4 inch), reduce the final bake time to 10 minutes to avoid drying them out. Swap cod for halibut or mahi-mahi if preferred. This dish is equally delicious served over a scoop of cooked quinoa or alongside crusty whole-grain bread to soak up the roasting juices.
Nutrition Facts
Frequently Asked Questions
Everything you need to know about making this mediterranean baked cod with roasted vegetables
How long does it take to make Mediterranean Baked Cod with Roasted Vegetables?
This recipe takes 45 minutes total time, including 15 minutes prep time and 30 minutes cooking time.
How many servings does this Mediterranean Baked Cod with Roasted Vegetables recipe make?
This recipe yields 4 servings.
What is the difficulty level of this Mediterranean Baked Cod with Roasted Vegetables recipe?
This recipe is rated as Easy difficulty level, making it perfect for beginners.
Can I make substitutions in this Mediterranean Baked Cod with Roasted Vegetables recipe?
Yes, you can make substitutions, but they may affect the final result. Common substitutions include using different types of ingredients for dietary restrictions or personal preferences.
Can I make this mediterranean baked cod with roasted vegetables ahead of time?
Yes! You can prepare this mediterranean baked cod with roasted vegetables up to 1 day ahead. Assemble the dish completely, cover with foil, and refrigerate. When ready to serve, bring to room temperature for 30 minutes, then bake as directed, adding an extra 10-15 minutes to the cooking time if needed.
How do I store leftover mediterranean baked cod with roasted vegetables?
Store leftover mediterranean baked cod with roasted vegetables covered in the refrigerator for up to 4 days. To reheat, cover with foil and warm in a 350°F oven for 15-20 minutes, or microwave individual portions for 1-2 minutes until heated through.
What side dishes go well with mediterranean baked cod with roasted vegetables?
This mediterranean baked cod with roasted vegetables pairs beautifully with a simple green salad, roasted vegetables like broccoli or Brussels sprouts, or crusty bread. For a complete meal, serve alongside grilled chicken or a protein of your choice.
Can I freeze mediterranean baked cod with roasted vegetables?
Yes, this mediterranean baked cod with roasted vegetables freezes well for up to 3 months. Wrap tightly in plastic wrap and aluminum foil, or store in freezer-safe containers. Thaw overnight in the refrigerator before reheating in the oven at 350°F until warmed through.