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Sheet Pan Mediterranean Cod

This Sheet Pan Mediterranean Cod mixes Mediterranean ingredients like olives, capers and lemons with cod and fresh vegetables. The flavors in this dish are both light and flavorful. Sheet pan meals require minimal clean-up which makes them my go-to on those buys weeknights.

Sheet Pan Mediterranean Cod on a sheet pan

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SHEET PAN MEDITERRANEAN COD

Many of you have asked for easy dinner recipes and I know a lot of you like a good mediterranean dish.

Today’s Sheet Pan Mediterranean Cod is the perfect marriage of those two things.

One type of recipe that I find very easy when I don’t have a lot of time for complicated recipes are sheet pan meals.

This easy baked cod recipe mixes my favorite ingredients on one sheet pan, is healthy and filling.

I added capers and olives to the sheet pan but if you are watching your salt intake or don’t like those leave them off.

The nice thing about a sheet pan meal is they are very customizable to what you have on hand in your pantry and refrigerator.

I also love cod because my kids enjoy eating it. It doesn’t have too fishy of a taste and is light and really soaks up the flavors you pair with it.

If you enjoy eating fish try some of these great tasting recipes, my Pan Fried Garlic Butter Cod, Black Sea Bass, Easy Blackened FishMediterranean SalmonBaked Cod with Lemon or this Air Fryer Cod.

All of these are easy to make and a great way to get more seafood into your weekly rotation.

Sheet Pan Mediterranean Cod in a white bowl

WHY YOU WILL LIKE SHEET PAN COD

EASY TO MAKE: This mediterranean cod recipe is more of an assembly job as everything is layered up on one sheet pan before being baked in the oven. One sheet pan also makes for easy clean up.

PACKED WITH FLAVOR: The delicious Mediterranean flavors pack a real flavor punch. The ingredients can be easily customized so you can swap in other ingredients to your liking. This is one of my favorite mediterranean diet recipes.

HEALTHY MID WEEK DINNER: This healthy meal makes a light weeknight meal that you’ll want on repeat in your families meal planning. It’s also adaptable so you can use different fish and veggies from week to week. The whole family will love this cod and you will want to add it to your mediterranean recipes.

Sheet Pan Mediterranean Cod ingredients

RECIPE INGREDIENTS 

COD: Depending on size, I use 4 cod fillets to serve 4. You can add more if they are on the smaller side. If using skin-on fillets be sure to place skin side down on the sheet pan.

VEGETABLES: I use cherry tomatoes as they have a great sweet flavor and I find smaller tomatoes hold their shape better in the oven. I also add bell peppers. Feel free to pick red, green, yellow or orange bell peppers. Red onion is used in this recipe but you can also use sweet onion or shallot.

GARLIC: I also added garlic for flavor but once again not necessary if you want to skip that.

OLIVES: Pitted kalamata olives are my favorite, but you can use a color or variety of olives like green olives in this dish. If you’re not a fan just leave them out.

CAPERS: Capers add a lovely saltiness to the dish and work really well with fish.

OIL: Extra virgin olive oil is my oil of choice for its nutty flavor. If you don’t want to use extra virgin olive oil you can substitute with your oil of choice.

SPICES: I use a combination of fennel seeds, paprika, freshly cracked black pepper, crushed red pepper flakes in this easy fish dish. For the cod I used cumin, oregano, paprika, salt and pepper.

LEMON: Slices of fresh lemon and lemon juice add a great burst of zesty citrus flavor. If you really love lemon add lemon zest.

Sheet Pan Mediterranean Cod on sheet pan with spoon

HOW TO MAKE SHEET PAN MEDITERRANEAN COD

Preheat oven to 400 degrees F.

LAYER THE VEGETABLES: On a large rimmed sheet pan, add tomatoes, red onion, bell peppers, olives, garlic, capers, olive oil, fennel seeds, paprika, salt, pepper, and red pepper flakes. Toss everything together. 

Place lemon slices on top and bake for 15 minutes.

Sheet Pan Mediterranean Cod vegetables on sheet pan

COOK THE FISH: Pat the cod dry with paper towels.

Season the cod filets on both sides with the cumin, oregano, paprika, salt and pepper.

Remove sheet pan from the oven and place fish on top of the vegetables.

Return the seasoned cod fillet and vegetables to the oven and bake for another 10-12 minutes, until the fish reaches a temperature of 145 degrees F and the fish is flaky cod.

Sheet Pan Mediterranean Cod with fish on a sheet pan

GARNISH & SERVE: Garnish with crumbled feta, fresh parsley and dill. Serve immediately.

Sheet Pan Mediterranean Cod cooked on a sheet pan

MODIFICATIONS FOR EASY SHEET PAN BAKED COD

FISH: I use fresh cod because I like that it is a flakey fish but you can substitute cod with any mild white fish fillet or even salmon. Halibut and Mahi Mahi are also delicious and great options.

VEGETABLES: This is a versatile recipe so feel free to add the vegetables of your choice, for example carrots, zucchini, green beans, bell peppers, mushrooms or broccoli.

FENNEL: Fennel seeds add a nice flavor to the cooking liquid and vegetables. If you can find a fresh fennel bulb instead, I highly recommend slicing one and adding it to the sheet pan when you roast the vegetables. Roasted fennel and cod go well together.

LEAFY GREENS: Add a handful of leafy greens like kale, spinach or chard for the final 5 minutes of the cook and allow to wilt.

SPICES: I used a combination of cumin, paprika, thyme, oregano, fennel and crushed red pepper. Other spices that would work great in this recipe are sumac, za’atar, coriander, cinnamon and Italian seasoning.

FRESH HERBS: I’ve used fresh dill but you can swap in other herbs like fresh tarragon, oregano, fresh basil, thyme, rosemary.

SAUCE: If you want to add flavor you could create a lemon sauce by mixing together lemon juice and butter and mixing it well. Sometimes I will even simmer in a little white wine. You can drizzle this on the finished fish.

FETA: Feta cheese is an optional topping in this recipe. You can use as much or as little as you desire. 

Sheet Pan Mediterranean Cod with fork in a bowl

WHAT TO SERVE WITH SHEET PAN MEDITERRANEAN COD

This is an entire meal cooked on one sheet pan which means you don’t necessarily need more side dishes to serve.

If I’m adding any additional side dishes I opt for some simple steamed brown rice, a lemon couscous, Spicy Lebanese Potatoes or cauliflower rice.

I always serve a simple side salad like this Fattoush, Lemon Arugula Salad or my Greek Tabbouleh with dinner. Or try something lighter with my Cauliflower Tabbouleh.

Another great option is to serve pita bread with a side of hummus, try my Lebanese Hummus or Lemon Hummus recipes.

Sheet Pan Mediterranean Cod with wooden spoon on a baking sheet

STORAGE INSTRUCTIONS

STORAGE: Leftovers can be safely stored in an airtight container in the fridge for up to 3 days.

Slowly reheat in the oven at 200 degrees so the fish doesn’t dry out, or in the air fryer or in a large skillet or cast iron skillet until warmed through.

WHAT TEMPERATURE SHOULD COD BE COOKED TO?

I cook cod until it reaches an internal temperature of 145°F which I check with a meat thermometer.  

I also make sure the fish looks opaque and flakes with a fork.

CAN I USE FROZEN COD IN THIS RECIPE?

I prefer fresh fish when I am cooking but if you have frozen cod that works too.

THAWING: Make sure that if you use frozen cod you thaw it properly before cooking. Thaw it in the fridge overnight or use the defrost function on the microwave.

Avoid thawing at room temperature to prevent bacterial growth.

PAT DRY: Once thawed cod can have a lot of excess moisture from being frozen. Pat the fish dry with a paper towel. This ensures the cod cooks evenly and doesn’t before mushy.

Sheet Pan Mediterranean Cod on a white bowl with fork

OTHER FISH RECIPES YOU MIGHT LIKE:

EASY PAN FRIED FISH

EASY COD FISH TACOS

HONEY MUSTARD SALMON

HAWAIIAN SALMON 

AIR FRYER COD

LEMON GARLIC HALIBUT 

BAKED COD WITH LEMON

Sheet Pan Mediterranean Cod on a white bowl with fork

Sheet Pan Mediterranean Cod

Yield: 4
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

This Sheet Pan Mediterranean Cod mixes Mediterranean ingredients like olives, capers and lemons with cod and fresh vegetables. The flavors in this dish are both light and flavorful. Sheet pan meals require minimal clean-up which makes them my go-to on those buys weeknights.

Ingredients

  • 1 pint cherry tomatoes, halved
  • 1 small red onion, thinly sliced
  • 2 bell peppers, stems removed and sliced
  • 1/2 cup pitted kalamata olives, drained
  • 3 cloves garlic, minced
  • 1 tablespoon capers, drained
  • 2 tablespoon extra virgin olive oil
  • 1 teaspoon fennel seeds {optional}
  • 1/2 teaspoon thyme
  • 2 teaspoons paprika, divided
  • 1/2 teaspoon Kosher salt, plus more to taste
  • 1/4 teaspoon freshly cracked black pepper, plus more to taste
  • 1/2 teaspoon crushed red pepper {optional}
  • 6 lemon slices or wedges
  • 4 cod fillets
  • 1/2 teaspoon cumin
  • 1/2 teaspoon oregano
  • 1/4 cup crumbled feta, for serving
  • Fresh chopped dill, for serving

Instructions

    1. Preheat oven to 400 degrees.
    2. On a large rimmed sheet pan, add tomatoes, red onion, bell peppers, olives, garlic and capers.
    3. Drizzle the olive oil over the vegetables and add the fennel seeds, thyme, 1 teaspoon paprika, salt, pepper, and red pepper flakes. Toss everything together until the vegetables are covered with the oil and spices.
    4. Squeeze one lemon wedge over the vegetables. Place the remaining lemon slices on top and bake for 15 minutes.
    5. Pat the cod dry with paper towel. Season both sides of the cod filets with cumin, oregano and 1 teaspoon paprika, salt and pepper.
    6. Remove sheet pan from the oven and add fish on top of the vegetables.
    7. Return to oven and bake for another 10-12 minutes, until the fish is cooked through and flaking.
    8. Garnish with crumbled feta and dill. Serve immediately.

Notes

Leftovers can be safely stored in an airtight container in the fridge for up to 3 days. Gently reheat in the oven, air fryer or on the stove until warmed through.

If you do not have a large rimmed baking sheet you can use a 9 x 13 baking dish instead.

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Mary Powell

Friday 2nd of February 2024

I am not able to print the recipes. I know it is not my printer as other recipes print. This has just happened recently. I have been a subscriber for some time.

Julia

Friday 2nd of February 2024

That is strange! I just tried it and it worked for me. Are you clicking the print button on the recipe card? If you try again and still can't print send me an email and I can send you a PDF to print out. My email is julia@acedarspoon.com. Thanks!

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