Many of you frequently request easy dinner recipes that don’t compromise on flavor or health benefits. Simultaneously, I know a large number of my readers appreciate a good Mediterranean dish. Today’s Sheet Pan Mediterranean Cod is truly the perfect fusion of these desires. It’s a meal that delivers on taste, nutrition, and convenience, making it a staple in any modern kitchen.

One of the most practical and fuss-free recipe categories, especially when time is scarce, is undoubtedly sheet pan meals. This particular easy baked cod recipe allows you to combine an array of my favorite Mediterranean ingredients – fresh vegetables, aromatic spices, and tender cod fillets – all onto a single sheet pan. The beauty of this method lies in its simplicity: everything roasts together, infusing each component with incredible flavor while keeping cleanup to an absolute minimum.

While I’ve included briny capers and salty olives in this recipe, remember that sheet pan meals are incredibly customizable. If you’re monitoring your salt intake or simply aren’t a fan of these specific ingredients, feel free to omit them or adjust the quantities to suit your personal preferences. You can easily swap ingredients based on what you have readily available in your pantry and refrigerator, making it a versatile meal for any occasion.

Cod holds a special place in my kitchen, not least because my kids genuinely enjoy eating it. Its mild flavor profile means it’s not overly “fishy,” making it appealing to even the pickiest eaters. This delicate white fish also acts like a sponge, beautifully absorbing all the wonderful flavors you pair with it, which is why it shines so brightly in this Mediterranean-inspired preparation.

If you’re a seafood enthusiast looking for more delicious fish recipes, I highly recommend exploring some of my other favorites, such as my Pan Fried Garlic Butter Cod, Black Sea Bass, Easy Blackened Fish, Mediterranean Salmon, Baked Cod with Lemon, or this fantastic Air Fryer Cod. You might also find my guide on How to Pan Fry Cod in Butter incredibly useful for mastering different cooking techniques.

Why You Will Love This Sheet Pan Mediterranean Cod Recipe

This Sheet Pan Mediterranean Cod isn’t just another dinner recipe; it’s a culinary triumph designed for modern living. Here’s why it’s destined to become a beloved staple in your meal rotation:

• Effortlessly Easy to Make: Forget complicated techniques and endless steps. This Mediterranean cod recipe is more of an assembly job. All your ingredients are simply layered onto one sheet pan before being baked to perfection in the oven. This streamlined process significantly reduces cooking time and, crucially, makes for incredibly easy cleanup.
• Bursting with Authentic Mediterranean Flavor: Prepare your taste buds for a real treat! The carefully selected Mediterranean ingredients in this dish deliver a powerful flavor punch. The combination of citrus, briny notes, fresh herbs, and savory spices creates a vibrant and aromatic profile. Plus, the ingredients are easily customizable, allowing you to swap in other favorites to perfectly match your palate. It’s truly one of my favorite Mediterranean diet recipes for its authentic taste and health benefits.
• The Perfect Mid-Week Dinner Solution: This meal is a dream come true for busy weeknights. It’s light, satisfying, and quick to prepare, making it a recipe you’ll want to put on repeat in your family’s meal plan. Its adaptability also means you can experiment with different types of fish and vegetables from week to week, ensuring variety without added effort. The whole family will quickly fall in love with this baked cod, and it will undoubtedly become a highlight among your regular Mediterranean recipes.
• Healthy and Nutritious: Following the principles of the Mediterranean diet, this dish is packed with lean protein, healthy fats from olive oil, and a wealth of vitamins and minerals from fresh vegetables. It’s a wholesome meal that supports overall well-being without sacrificing an ounce of flavor.
• Family-Friendly Appeal: Thanks to the mild flavor of cod and the delicious roasted vegetables, this dish is often a hit with children. It’s an excellent way to introduce new flavors and ensure everyone gets a nutritious meal they’ll enjoy.

Essential Recipe Ingredients for Mediterranean Cod

Crafting this flavorful Sheet Pan Mediterranean Cod begins with selecting high-quality ingredients that truly embody the essence of Mediterranean cuisine. Here’s a detailed look at what you’ll need:

• Cod Fillets: I typically use four fresh cod fillets, aiming for roughly 6 ounces each, which generously serves four people. If your fillets are on the smaller side, consider adding an extra one or two to ensure everyone gets a satisfying portion. For best results with skin-on fillets, always place them skin-side down on the sheet pan, allowing the skin to crisp up nicely. Cod is prized for its mild taste and flaky texture, making it an excellent choice for absorbing the rich Mediterranean flavors.
• Vibrant Vegetables:
  • Cherry Tomatoes: These burst with a delightful sweetness when roasted and maintain their shape beautifully, adding juicy pockets of flavor.
  • Bell Peppers: Any color works wonderfully here—red, green, yellow, or orange. They contribute a sweet crunch and beautiful color to the dish.
  • Red Onion: Thinly sliced red onion adds a pleasant sharpness that mellows as it roasts. If you prefer a milder flavor, sweet onion or shallots are excellent alternatives.
• Olives: Pitted Kalamata olives are my top choice for their rich, briny, and slightly fruity flavor, which is a hallmark of Mediterranean cooking. However, feel free to use any variety you love, such as green olives or a mixed olive medley. If olives aren’t to your taste, simply leave them out.
• Capers: These tiny, pickled flower buds are essential for their distinctive salty, tangy, and briny notes that perfectly complement the delicate fish and vegetables. They add a pop of intense flavor that truly elevates the dish.
• Aromatic Spices: The spice blend is key to achieving that authentic Mediterranean character.
  • For the vegetables, I use a fragrant combination of fennel seeds (which add a subtle licorice-like warmth), paprika (for color and mild sweetness), a pinch of crushed red pepper flakes (for a gentle kick, optional but recommended), and freshly cracked black pepper.
  • The cod itself is seasoned with a robust blend of earthy cumin, aromatic oregano, more paprika, salt, and pepper, creating a deeply flavorful crust.
• Fresh Lemon: This ingredient is non-negotiable! Both lemon slices roasted alongside the vegetables and a generous squeeze of fresh lemon juice at the end brighten the entire dish with essential citrusy zest. For an extra zing, don’t hesitate to add a touch of lemon zest to the cod seasoning.
• Extra Virgin Olive Oil: A staple of the Mediterranean kitchen, good quality extra virgin olive oil binds the flavors together, aids in roasting, and adds a healthy richness.

Customizations and Variations for Your Sheet Pan Cod

One of the greatest advantages of a sheet pan meal is its incredible flexibility. This baked cod recipe is a fantastic canvas for your creativity, allowing you to adapt it to your preferences, dietary needs, or whatever ingredients you have on hand. Here are some ideas to inspire your culinary exploration:

• Alternative Fish Choices: While fresh cod is wonderful for its flaky texture and mild taste, this recipe works beautifully with other mild white fish varieties such as halibut, mahi-mahi, or even red snapper. If you prefer something richer, salmon is also an excellent choice, bringing its own distinct flavor profile and omega-3 benefits.
• Expand Your Veggies: Don’t limit yourself to the suggested vegetables! Feel free to incorporate your favorites. Great additions include carrots (sliced thinly for quicker cooking), zucchini or yellow squash, green beans, asparagus spears, cremini mushrooms, or broccoli florets. Ensure all vegetables are cut into similar-sized pieces for even roasting.
• Embrace Fennel: While fennel seeds provide a lovely aroma, if you can get your hands on fresh fennel, slice it thinly and roast it with the other vegetables. Its subtle anise flavor pairs exquisitely with fish and Mediterranean spices.
• Incorporate Leafy Greens: For an extra boost of nutrients, add a handful of hearty leafy greens like kale, spinach, or chard to the sheet pan during the last 5 minutes of baking. They will wilt beautifully into the dish.
• Spice It Up (or Down): I’ve used cumin, paprika, thyme, oregano, fennel, and crushed red pepper. But the world of Mediterranean spices is vast! Experiment with sumac for a lemony tang, za’atar for an earthy and herbaceous note, ground coriander, a pinch of cinnamon for warmth, or a ready-made Italian seasoning blend. Adjust the crushed red pepper flakes to your desired level of heat.
• Fresh Herb Power: Fresh dill is a classic pairing with cod, but don’t hesitate to swap it or add in other fresh herbs like tarragon (especially good with fish), basil, rosemary, or flat-leaf parsley for a burst of fresh flavor at the end.
• Add a Simple Sauce: For an extra layer of moisture and richness, whisk together lemon juice with melted butter and drizzle it over the fish before serving. Alternatively, you could deglaze the pan drippings with a splash of white wine, a little chicken broth, and a squeeze of lemon to create a light pan sauce to spoon over everything.
• Protein Boost: For a heartier meal or a vegetarian option, consider adding chickpeas (rinsed and drained) to the vegetable mix. They’ll crisp up nicely and add a pleasant texture and protein.

How to Make Sheet Pan Mediterranean Cod: A Simple Step-by-Step Guide

Creating this delicious Sheet Pan Mediterranean Cod is incredibly straightforward, perfect for even the most novice home cook. Just follow these simple steps for a flavorful meal with minimal effort.

Before you begin, preheat your oven to 400 degrees Fahrenheit (200°C) to ensure even cooking.

Step 1: Prepare and Roast the Mediterranean Vegetables. On a large, rimmed sheet pan, combine your prepared vegetables: halved cherry tomatoes, thinly sliced red onion, sliced bell peppers, pitted Kalamata olives, minced garlic, and drained capers. Drizzle everything generously with extra virgin olive oil. Season the vegetables with fennel seeds (if using), paprika, salt, black pepper, and crushed red pepper flakes. Toss all the ingredients together thoroughly until the vegetables are evenly coated with the oil and spices. Arrange the lemon slices on top of the seasoned vegetables. Place the sheet pan in the preheated oven and bake for 15 minutes. This initial roasting step gives the harder vegetables a head start, ensuring they are tender when the fish is cooked.

Step 2: Add and Cook the Cod Fillets. While the vegetables are roasting, gently pat your cod fillets dry with paper towels. This step is crucial for achieving perfectly flaky fish and preventing a watery outcome. In a small bowl, combine the spices for the cod: cumin, oregano, paprika, salt, and pepper. Season both sides of each cod fillet generously with this spice blend. After the initial 15 minutes of vegetable roasting, carefully remove the sheet pan from the oven. Gently nestle the seasoned cod fillets on top of the roasted vegetables. Return the sheet pan to the oven and continue baking for another 10-12 minutes, or until the fish is cooked through. You’ll know the flaky cod is ready when it reaches an internal temperature of 145 degrees Fahrenheit (63°C) and flakes easily with a fork.

Step 3: Garnish and Serve Immediately. Once the fish is perfectly cooked and flaky, remove the sheet pan from the oven. Garnish the entire dish with a sprinkle of crumbled feta cheese (which adds a creamy, salty counterpoint) and a generous amount of fresh chopped parsley and dill. The fresh herbs add a final layer of brightness and aroma. Serve your Sheet Pan Mediterranean Cod immediately while it’s warm and fresh, allowing everyone to enjoy the incredible medley of flavors.

What to Serve with Sheet Pan Mediterranean Cod

This Sheet Pan Mediterranean Cod is a complete meal on its own, but it also pairs beautifully with a variety of side dishes that complement its fresh, vibrant flavors. Here are some fantastic serving suggestions to round out your dinner:

• Grain-Based Sides: For a more substantial meal, consider serving alongside some simple steamed brown rice, a light and fluffy lemon pearl couscous, or nutrient-rich quinoa. If you’re looking for a low-carb option, cauliflower rice is an excellent choice. The grains are perfect for soaking up all the delicious pan juices.
• Hearty Potatoes: Our Spicy Lebanese Potatoes offer a flavorful kick, while simple roasted new potatoes or sweet potatoes can also be a wonderful complement, adding a satisfying starchy element.
• Fresh Salads: A crisp, refreshing salad is almost a requirement with Mediterranean cuisine. I always enjoy serving a simple side salad like this classic Fattoush, a bright Lemon Arugula Salad with Pine Nuts, or my flavorful Greek Tabbouleh. For a lighter, grain-free option, try my Cauliflower Tabbouleh.
• Breads and Dips: Another classic Mediterranean pairing is warm pita bread, perfect for scooping up the vegetables and fish. Serve it alongside a generous bowl of hummus; my Lebanese Hummus or Lemon Hummus recipes are always crowd-pleasers.
• Fresh Herbs: Don’t forget a final sprinkle of fresh parsley, dill, or even mint before serving to enhance the freshness.

For perfectly cooked, moist, and flaky cod, I cook it until it reaches an internal temperature of 145°F (63°C). Always use a meat thermometer inserted into the thickest part of the fillet to confirm. Visually, the fish should also look opaque throughout and flake easily when gently pressed with a fork.

While I generally prefer fresh fish for its texture and flavor, frozen cod works perfectly well for this sheet pan cod recipe if fresh isn’t available. Just ensure proper thawing:

Thawing: It’s essential to thaw frozen cod thoroughly before cooking. The best method is to transfer it to the refrigerator overnight. If you’re short on time, you can use the defrost function on your microwave, or place the sealed fish in a bowl of cold water, changing the water every 30 minutes, until thawed. Avoid thawing at room temperature to prevent bacterial growth.

Pat Dry: Once thawed, frozen cod can retain a significant amount of excess moisture. It’s crucial to pat the fish dry very thoroughly with paper towels. This step ensures the cod cooks evenly, achieves a desirable texture, and doesn’t become mushy or steam in the oven. Drier fish also allows the seasonings to adhere better and creates a more concentrated flavor.

A large, rimmed baking sheet (also known as a half-sheet pan) is ideal. The rim prevents vegetables and juices from spilling over, and the large surface area allows ingredients to spread out in a single layer, promoting even roasting and caramelization. If you don’t have one, a 9×13 inch baking dish can work, but you may need to stir the vegetables halfway through or use two smaller pans if your ingredients are too crowded.

Yes, you can do some meal prep! Chop all the vegetables and store them in an airtight container in the fridge. You can also mix the vegetable seasoning separately. When ready to cook, simply toss the vegetables with olive oil and spices, then proceed with the recipe as directed. It’s best to season the cod just before cooking to maintain its texture and flavor.