What is the best way to cook cod?

One of the best and easiest ways to cook white fish is to season with olive oil, salt, and pepper and bake in a 425F oven for 12-15 minutes.

What seasonings are good on cod?

We keep it simple here with olive oil, salt, and pepper. Oregano, lemon zest, and red pepper flakes add herby, citrusy flavor with a hint of heat.

What is the best white fish to eat?

For this recipe, we use wild, frozen, and thawed wild cod, but sea bass, black cod, tilapia, halibut, snapper, or haddock are other great types of fish.

One-Pan Mediterranean Baked Cod Recipe in 30 Minutes!

Name: Mediterranean Baked Cod Recipe
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 2 medium zucchini (or other veggies, see notes), sliced into ½ inch pieces; 2 bell peppers, cut into 1-inch pieces; 1 cup cherry tomatoes (optional); 1 red onion, cut into ½ inch wedges; ⅓ cup kalamata olives, halved; 6 garlic cloves, roughly chopped; lemon zest from one medium lemon, divided; 1 1/2 teaspoons salt, divided, more to taste; 1 teaspoon black pepper, divided; 3 tablespoons olive oil, divided; 1 ¼ – 1 ½ lbs white fish- cod or sub black cod, mahi mahi, sea bass, halibut, red snapper, or haddock; 1 tablespoon fresh oregano (or thyme)- or substitute 1 ½ teaspoons dried oregano; optional- red pepper flakes to taste, cubes of feta (½-1 cup); Garnish– lemon juice, lemon slices, and fresh herbs like chopped Italian parsley, basil ribbons, mint, dill or make gremolata for drizzling.

Description

This Mediterranean baked cod recipe couldn’t be any easier! Packed with healthy veggies, olives, lemon, and herbs, this easy and healthy weeknight dinner is ready in just 30 minutes.

Ingredients

Units Scale

2 medium zucchini (or other veggies, see notes), sliced into 1/2 inch pieces
2 bell peppers, cut into 1-inch pieces
1 cup cherry tomatoes (optional)
1 red onion, cut into 1/2 inch wedges
1/3 cup kalamata olives, halved
6 garlic cloves, roughly chopped
lemon zest from one medium lemon, divided
1 1/2 teaspoons salt, divided, more to taste
1 teaspoon black pepper, divided
3 tablespoons olive oil, divided
1 1/4 - 1 1/2 lbs white fish- cod or sub black cod, mahi mahi, sea bass, halibut, red snapper, or haddock
1 tablespoon fresh oregano (or thyme)- or substitute 1 1/2 teaspoons dried oregano
optional- red pepper flakes to taste, cubes of feta (1/2-1 cup)
Garnish- lemon juice, lemon slices, and fresh herbs like chopped Italian parsley, basil ribbons, mint, dill or make gremolata for drizzling.

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Instructions

Preheat oven to 425°F and place parchment on a large sheet pan.
Prep Veggies. Place the sliced veggies in a large bowl with cherry tomatoes, sliced red onion, olives, half of the chopped garlic, half of the lemon zest, half of the salt, half of the black pepper, and half of the oregano. Toss well with half of the olive oil, and place on a large parchment-lined sheet pan. Bake for 10-15 minutes while you prep the rest.
Prep Cod. Pat the cod dry with a paper towel, and place it in the same bowl. Sprinkle with the remaining salt, pepper, garlic, lemon zest, oregano, and olive oil, and toss to coat all sides well. Nestle the fish into the par-cooked veggies on the sheet pan. Cut the lemon in half and add it to the pan. Sprinkle the pan with chili flakes if you like. Feta chunks are nice here, too!
Bake. Place the sheet pan on the middle rack in the oven for 12-15 minutes, depending on the thickness and size of the fish. Large or thick filets may take longer. Fish should flake with a fork, turn opaque, and have an internal temp of 130- 135°F. (145°F is considered well done.)
Season and Garnish. Once done, squeeze with lemon juice, sprinkle with fresh herbs, and drizzle with optional gremolata sauce. Adjust salt and pepper to taste.

Notes

Storage: Leftovers will keep up to 3 days in an airtight container in the fridge.

Serving suggestions: Serve with rice, creamy polenta, mashed potatoes, or just on its own for a low-carb meal.

Veggies: Sub with asparagus, or snap peas and mushrooms – cooking times may vary, so think accordingly.

Add Feta! For a richer meal, add cubes of feta cheese to the sheet pan.

Meal Prep: You can prep this ahead of time by marinating both the fish and veggies, then store them in a ziplock bags in the fridge for up to 24 hours.

Nutrition

Serving Size: 4 ounces fish + ¼ the veggies
Calories: 159
Sugar: 6.8 g
Sodium: 995.2 mg
Fat: 2 g
Saturated Fat: 0.4 g
Carbohydrates: 17.1 g
Fiber: 4.8 g
Protein: 21.5 g
Cholesterol: 53.3 mg