Mediterranean baked cod is bright, nourishing, full of flavor, and ready in under 30 minutes. Tender, flaky cod meets bursty cherry tomatoes, briny Kalamata olives, zucchini, and a lemony parsley-garlic drizzle that brings everything together. It’s an effortless one-pan dinner perfect for busy weeknights or for serving guests.
Erica’s Thoughts
This recipe is part of the Cook Once Eat Twice series where we make one healthy weeknight dinner and transform the leftovers into a second meal. The star here is cod: mild, lean, and versatile. First we roast a simple sheet-pan dinner; the next day the leftovers become flavorful cod burgers.
The keys to perfect baked fish are simple: good seasoning, a bright hit of citrus, and high heat for a short time. A hot oven cooks the fish quickly so it stays moist and flaky while the parsley-garlic oil adds tang and freshness.
Serve this with steamed rice, pearl couscous, or your favorite grain. It’s elegant enough for guests and easy enough for nightly meals.
What You’ll Need to Make this Mediterranean Baked Cod Recipe
Wild-caught cod fillets: a mild, flaky white fish that roasts well. Fresh or fully thawed frozen fillets both work.
Veggies: cherry or grape tomatoes, zucchini, and shallot add color, texture, and quick-cooking sweetness.
Kalamata olives: salty and briny—substitute green olives or capers if preferred.
Lemon: both zest and wedges add bright acidity; use seedless if possible.
Extra virgin olive oil: the base of the parsley drizzle and the fat that keeps the fish moist.
Red wine vinegar: adds tang to the drizzle; white wine or apple cider vinegar can be used instead.
Parsley: fresh flat-leaf parsley for a bright herb flavor in the drizzle.
Garlic: fresh minced garlic for savory depth.
Honey: a touch of sweetness to balance the vinegar and lemon.
Seasonings: kosher salt, black pepper, and dried oregano keep the flavors Mediterranean and simple.
For serving: jasmine rice, couscous, quinoa, or orzo; optional crumbled feta and extra fresh herbs.
Variation Ideas
- Swap the cod for halibut, haddock, sea bass, or salmon—adjust cooking time for thickness.
- Other veggies that work well: thinly sliced red onion, red bell pepper, or asparagus.
- Add a pinch of red pepper flakes to the drizzle for heat.
- Replace the parsley oil with pesto or chimichurri for a different herb profile.
- Serve with herbed couscous, orzo with Parmesan, or a simple grain salad.
How to Make Mediterranean Baked Cod
Preheat your oven to 450°F (230°C). Line a rimmed sheet pan or baking dish with parchment or a silicone baking mat. Pat the cod fillets dry with paper towels and season lightly with kosher salt and black pepper.
Arrange cod, tomatoes, zucchini, shallot, olives, and lemon wedges on the sheet pan. Whisk together the parsley drizzle ingredients in a small bowl:
Pour the parsley-garlic drizzle over the fish and vegetables and use your hands or a spatula to coat everything evenly. Roast for 13–15 minutes, until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C) and the tomatoes begin to burst.
Serve warm over rice or couscous with crumbled feta, a squeeze of the roasted lemon, and extra fresh herbs if you like.
Expert Tips for Mediterranean Baked Cod
- Dry the cod thoroughly with paper towels so it roasts instead of steaming.
- Use a rimmed baking sheet to keep juices contained.
- If fillets are thick, allow an extra minute or two in the oven.
- Don’t overcrowd the pan; use two sheet pans if needed so everything roasts evenly.
- The fish is done when it just flakes with a fork—avoid overcooking since carryover heat will finish it off.
FAQs
Yes—thaw it fully and pat it dry before baking. Excess moisture can cause steaming instead of roasting.
Halibut, haddock, sea bass, or mahi mahi are good alternatives; adjust cooking time for thickness.
Absolutely. Try salty capers, pepperoncinis, or sun-dried tomatoes as alternatives.
It should be opaque and flake easily with a fork. A thermometer should read 145°F (63°C).
Store in an airtight container in the refrigerator for up to 3 days. Reheat gently—an air fryer or oven will help re-crisp the vegetables. Leftover cod also makes excellent cod burgers.
Yes; cooking time may increase by several minutes (approximately 15–18 minutes total) depending on thickness.
More Mediterranean-Inspired Recipes
Mediterranean chickpea glow bowls
Salmon pesto pasta
Greek spinach salad with quinoa and fried feta
Broiled mahi mahi with Parmesan butter
Ahi tuna ceviche
I hope your family enjoys this healthy, flavorful baked cod. If you have leftovers, consider turning them into cod burgers for another quick meal.
If you try this recipe and like it, please leave a comment and star rating below!
Sheet Pan Mediterranean Baked Cod with Parsley Garlic Oil
5 from 4 reviews
- Author: Erica
- Prep Time: 15 minutes
- Cook Time: 13-15 minutes
- Total Time: 30 minutes
- Yield: 4 servings + leftover cod
- Category: Dinner
- Method: Sheet Pan
- Cuisine: Mediterranean
- Diet: Gluten Free
Description
Lean protein and vibrant vegetables dressed in a herbaceous garlic oil and roasted on a single sheet pan. This Mediterranean baked cod is healthy, flavorful, and easy to prepare.
Ingredients
Sheet Pan
- 2 1/4 lb wild-caught cod fillets (about 6 x 6 oz fillets or 8 x 4–5 oz fillets)
- 8 oz cherry tomatoes
- 1 zucchini, sliced into half moons
- 1 shallot, thinly sliced
- 1/2 cup Kalamata olives
- 1 lemon, quartered
Parsley Drizzle
- 1/4 cup extra virgin olive oil
- 1 tablespoon red wine vinegar
- 3 tablespoons parsley, minced
- 2 cloves garlic, minced
- 1 tablespoon honey
- 1 teaspoon dried oregano
- 1 teaspoon lemon zest
- 3/4 teaspoon kosher salt
- 1/2 teaspoon black pepper
For serving: crumbled feta, steamed rice or grain of choice, fresh herbs
Instructions
A note: This recipe yields extra cod intended for reuse (about 12 oz leftover cooked cod) if you want to make cod burgers the next day. Reduce the cod quantity if you won’t use leftovers.
- Prep: Preheat oven to 450°F (230°C). Line a rimmed baking sheet with parchment paper or a silicone mat.
- Make the parsley drizzle: Whisk together 1/4 cup olive oil, 1 tablespoon red wine vinegar, 3 tablespoons chopped parsley, 2 minced garlic cloves, 1 tablespoon honey, 1 teaspoon lemon zest, 3/4 teaspoon kosher salt, and 1/2 teaspoon black pepper.
- Assemble: Pat cod dry and season with salt and pepper. Arrange cod, tomatoes, zucchini, shallot, olives, and lemon wedges on the sheet pan. Drizzle the parsley mixture over everything and toss gently to coat.
- Bake: Roast for 13–15 minutes, until fish flakes easily and reaches 145°F (63°C) and tomatoes just begin to burst. Thicker fillets may need an extra minute or two.
- Serve: Plate the cod and vegetables over rice or couscous. Top with crumbled feta, a squeeze of lemon, and additional fresh herbs if desired.
Notes
Leftover cod is excellent for making cod burgers or for adding to salads and grain bowls. See the main blog post for step-by-step photos and additional tips.
Nutrition
- Serving Size: 4 oz cooked fish + 1 cup veggies
- Calories: 254
- Sugar: 6.4 g
- Sodium: 705.2 mg
- Fat: 16.5 g
- Carbohydrates: 9.8 g
- Fiber: 1.6 g
- Protein: 18.4 g
- Cholesterol: 53.3 mg