This Mediterranean Cod recipe is an easy sheet pan dinner featuring colorful Mediterranean vegetables and seasoning. It's a light and healthful meal with the oven doing all the work. The high temperature of the oven caramelizes the vegetables deepening the flavor of the seafood dish.
Next time try this easy buttery baked trout recipe.
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❤️ Why you'll love the recipe...
- easy to make.
- one pan dinner.
- healthy and nutritious.
- so good it will be a family favorite.
We love collecting cod recipes because the seafood is easy to find, it's affordable, and it's good for you too. Be sure to save this cod recipe and add some of your favorite veggies to the sheet pan.
🛒 Ingredients
Note: The full list of the Baked Mediterranean cod recipe ingredients with their amounts and options are listed in the recipe card below
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- Cod fillets or loins -- you may also substitute any mild flavored white flesh fish.
- Colored bell peppers -- mix them up with whatever color you like. We didn't use green bell peppers because they have a tendency to have a strong flavor.
- Red onion -- this is a mild sweet onion that won't overpower the other flavors.
- Red-skinned potatoes -- these potatoes have a very thin skin that bakes quickly and contain nutrients and fiber which are good for you.
- Olive oil -- for the needed good fat and taste.
- Kalamata olives -- adds taste plus good fat to the dish.
- Capers -- instills a natural brininess to the vegetables and cod.
- Smoked paprika -- gives a beautiful red color to the baked cod and also a delicious smokey taste to the recipe.
- Salt and black pepper for seasoning.
This is a sheet pan dinner, don't you love that? The ingredients are inspired by Mediterranean cuisine -- colorful yellow and orange bell peppers, sweet red grape tomatoes, dark rich oily kalamata olives, and briny capers.
🗒 Instructions
Note: This is an overview of the instructions. The full instructions are in the recipe card below.
- In a medium size bowl, toss the potatoes with olive oil and season with salt and pepper. Transfer the potatoes to an aluminum lined baking sheet. In a preheated oven, roast the potatoes for 15 minutes. Flip the potatoes.
- While the potatoes are roasting, combine the bell peppers and onion.
- Add the tomatoes, olives, and capers.
- Mix the vegetables with 1 Tablespoon of olive oil.
- When you flip the potatoes, evenly spread the vegetables on the baking sheet with them. Roast another 15 minutes.
- Brush the cod pieces with the remaining olive oil.
- Season the fish with salt, pepper, and the smoked paprika.
- Place the cod on top of the vegetables on the baking sheet and roast 10 minutes more. The high heat of the oven keeps the cod juicy and it finishes in no times at all.
- You may have to roast a little longer depending on the thickness of the fillets. Don't overcook. A good rule of thumb is to cook the fish to an internal temperature of 140-145 degrees
- Garnish each serving with fresh parsley and a sprinkle of goat cheese on top.
🔪 Equipment
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- Sharp knife
- Non-skid cutting board
- Baking sheet
- Aluminum foil
- Medium size glass bowl
- Pastry brush
- Liquid measuring cup
- Dry measuring spoons
👩🏻🍳 Tips
- Cod is such a mild fish so don't be afraid to season it. This is why we like the bold flavors of this sheet pan Mediterranean dish. Those hearty flavors season the fish and the vegetables.
- Be sure to pat fish fillets with paper towels. You want to get as much moisture out of the cod fillets or loins as possible. You don't want to fish to steam, you want to roast it.
🤔 FAQs
Fish is a staple of the Mediterranean diet and cod is a mild, flakey fish that works perfectly with that eating regimen.
Cod fillets are vertical cuts from the body, starting at the backbone and working down to the belly. Cod loins are thick fillets cut from larger fish, and chiefly comprise the main section of fillet above the fish's lateral line, which starts behind the head and ends behind the dorsal fin.
Cod is both a nutritious and flavorful fish loaded with lean protein, vitamins, and minerals. Although lower in omega-3s than fatty fish, cod can still be part of a healthy diet. Another plus is that cod is lower in mercury than some fish such as tuna.
Any way you want. You can bake it, fry it, pan roast it, even grill it.
More Cod recipes you're sure to enjoy
Cod with Mushrooms Garlic and Vermouth - An easy one-pan meal with sautéed cod and porcini mushrooms.
Baked Cod Puttanesca -- an oven roasted seafood recipe that uses a delicious spiced marinara sauce.
📞 Chiacchierata
Originally we were hoping to make this dish as a Mediterranean Sea Trout recipe, using our catch of the day.
We were so confident that our fishing luck was turning for the better that we bought the ingredients for this recipe.
Thank goodness we also purchased several cod fillets earlier in the week. We ended up using them to making the dish a sheet pan dinner of baked Mediterranean cod with vegetables.
Don't get me wrong. The recipe turned out delicious! It was filled with lots of flavor and the colors were beautiful. We were just hoping to use our catch of the day. But alas! It wasn't meant to be.
We had a very satisfying meal and we certainly didn't miss the sea trout. Although we will try again with the trout for comparison.
📝 Recipe
Aren't the colors of this dish gorgeous? They remind me of autumn and roasting the veggies doesn't ruin their color. In fact, roasting the cod with the vegetables just enhances all of the flavors.
And if you're as crazy as we are about Mediterranean flavors this delicious Cucumber Salad with a Tzatziki-Raita dressing will be your new favorite. Another recipe you may want to try if you're searching for low calorie recipes that are packed with goodness and nutrition is our Mediterranean Farro Salad. This is a fantastic summer dish you can make ahead.
If you love this recipe please give it 5 stars ⭐️⭐️⭐️⭐️⭐️.
📖 Recipe
Sheet Pan Baked Mediterranean Cod With Seasoned Vegetables
Equipment Needed
Ingredients
- ½ pound small red-skinned potatoes quarterd
- 3 Tablespoons olive oil divided
- Salt and pepper
- ½ yellow bell pepper sliced
- ½ orange bell pepper sliced
- 1 cup halved grape tomatoes
- ½ medium red onion sliced
- ¼ cup kalamata olives pitted and sliced
- 1 Tablespoon capers
- 10 oz. cod fillets 4-5 oz. each
- 2 teaspoon Smoked paprika
- 1 tbs Minced fresh Italian parsley
- 2 tbs Crumbled goat cheese or use Feta Cheese
Instructions
- Preheat oven to 425 F
- Toss potatoes with 1 Tablespoon oil and season with salt and pepper; transfer to an aluminum lined baking sheet (sprayed with vegetable oil) and roast 15 minutes. Flip potatoes.
- While the potatoes are roasting combine bell peppers, onion, tomatoes, olives, and capers; toss with 1 Tablespoon oil. As soon as you flip the potatoes, spread the vegetables on baking sheet with them; roast another 15 minutes.
- Brush cod with remaining oil and season with salt, pepper, and the smoked paprika. After the 15 additional minutes of the vegetables roasting, place the cod on top of the vegetables on the baking sheet and roast 10 minutes more. {You may have to roast a little longer depending on the thickness of the fillets- don't overcook}. The ideal temperature is 140℉ to 145℉.
- Garnish each serving with parsley and sprinkle goat cheese on top.
Notes
- This recipe can easily be doubled or tripled.
- May substitute green olives for the Kalamata olives.
- If you don't have goat cheese you may use feta cheese.
Nutrition
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We'll never share your email or send you spam. PromiseFirst published October 14, 2014. Last updated October 19, 2021. Updated the post to include more instructions and improve reader experience.
