Sheet Pan Mediterranean Cod

Healthy sheet pan cod with tomatoes, olives, lemon, and herbs. Ready in about 25 minutes with minimal cleanup and big flavor.

Healthy dinners are easiest to stick with when they don’t feel like “diet food.” That’s why I love Mediterranean flavors: olives, lemon, herbs, and juicy tomatoes make everything taste bright and satisfying. With this sheet pan cod, I basically toss ingredients on a pan, bake, and dinner is ready before I can even get too hungry.

Cod is a great option when I want something light but still filling. It cooks fast, it’s mild enough for picky eaters, and it soaks up whatever sauce you put on it. The tomatoes roast and burst in the oven, mixing with olive oil and lemon to create a natural pan sauce that tastes like you tried harder than you did.

If you’re not usually confident with fish, this is a great recipe to start with because the timing is simple and the visual cues are clear. When the cod flakes easily with a fork, it’s done. No complicated steps, and cleanup is basically one pan.

Easy upgrades (choose 1–2):
• Add 1 tsp lemon zest for extra brightness.
• Toss in a handful of baby spinach after baking (it wilts from the heat).
• Add crumbled feta on top for a salty finish.
• Use fresh garlic instead of garlic powder (1–2 cloves, minced).
• Add a pinch of crushed red pepper for gentle heat.

What to serve with it:
• Fluffy rice or quinoa to soak up the pan sauce
• Couscous or orzo for a Mediterranean feel
• Roasted potatoes
• A simple cucumber salad

Meal prep + leftovers:
I store leftovers in the fridge for up to 2 days. Fish can dry out if you blast it, so I reheat gently: a low oven or a skillet on low with a tiny splash of water. It’s also great cold flaked over a salad.

Sheet Pan Mediterranean Cod with Tomatoes and Olives

Light, healthy cod baked with cherry tomatoes, olives, lemon, and herbs—fresh flavor with minimal cleanup.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 14 minutes mins

Total Time 24 minutes mins

Servings: 4 servings

Course: Healthy

Ingredients Method Notes

Ingredients

  

Fish + vegetables

• 1 1/2 lb cod fillets patted dry
• 2 cups cherry tomatoes
• 1/2 cup Kalamata olives, pitted
• 1 small red onion, sliced optional

Lemon herb drizzle

• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• 3/4 tsp kosher salt
• 1/4 tsp black pepper

To finish

• 1 tbsp capers optional
• 2 tbsp chopped parsley

Method

 

1. Heat oven to 425°F and line a sheet pan with parchment.
2. Add tomatoes, olives, and onion (if using) to the pan.
3. Whisk olive oil, lemon juice, oregano, garlic powder, salt, and pepper.
4. Drizzle half the sauce over the veggies and toss.
5. Nestle cod fillets among the veggies and drizzle remaining sauce over the fish.
6. Bake 12–14 minutes until cod flakes easily with a fork.
7. Top with capers and parsley. Serve warm.

Notes

Swap: halibut or salmon works too (adjust cook time).
Meal prep: store leftovers 2 days; reheat gently to avoid drying out fish.
Serving idea: spoon everything over rice, quinoa, or couscous.