Baked Sheet Pan Cod Dinner
This oven-baked sheet pan cod fish recipe is served with potatoes, veggies, and a simple lemon dressing. It’s a healthy, 10-ingredient, one-pan dinner idea that tastes fresh + delicious!
Looking for a healthy recipe to make with cod fish fillets? This easy, 10-ingredient sheet pan meal has got you covered.
In this recipe, cod is paired with potatoes, carrots, fennel, and a refreshing lemon-herb dressing. Everything is then oven-baked to tender perfection!
As always, I’ve included a handful of recipe modification ideas for you to make this your own, including a handful of different veggies you can use depending on what’s in season.
As a dietitian, I love cooking with cod when I’m in the mood for a flaky white fish. It’s an excellent source of protein and other nutrition benefits, like B-vitamins, selenium, and phosphorus.
Healthy Seafood Dinners Ebook
Enjoy this recipe? You will love my 118-page eCookbook of 50 easy, delicious, and nutritious seafood dinner recipes. Get instant access from your phone, tablet, or computer – ad-free!
Ingredients Needed
All you need to make this sheet pan cod recipe are 10 simple, nutritious ingredients:
- Atlantic cod fillets: I like to use fresh Atlantic cod whenever I cook cod. I find it has a more tender, flaky flesh than its Pacific cod counterpart (which I find to be more firm and dense). That said, this is a total personal preference and you are welcome to use either species, or try this with a different fish entirely (see ideas in the recipe modification section below).
- Yellow potatoes: I LOVE roasting yellow, Yukon Gold potatoes. They get so crispy on the outside, but remain soft and dense on the inside. If you can’t find Yukon Gold, feel free to swap with Russet Potatoes, Fingerling, Red Potatoes, etc. They will all work 🙂
- Carrots: You can use regular orange carrots, or one of those tri-colour blends of purple, yellow, and orange. Try to use carrots of a similar width so that they roast evenly.
- Fennel: Fennels come in all shapes and sizes! When purchasing, I recommend choosing ones that have a large bulb, as that is the part that you will be cooking. While they can be removed, try to choose ones where the outer leaves are not overly damaged or browned and where the stems and fronds (which is the part that looks a bit like dill) are a nice, bright green colour.
- Olive oil: Used for the lemon dressing that coats this whole recipe! Olive oil is a heart-healthy fat that helps your body absorb any of the fat-soluble nutrients from this meal.
- Lemon: Freshly squeezed lemon juice is preferred. You can use any lemon variety.
- White wine vinegar: Added to the dressing for extra acidity. Can be swapped with apple cider vinegar if needed!
- Garlic powder: I like how quick and easy it is to add garlic powder to the lemon dressing, but you are welcome to mince some fresh garlic cloves as well.
- Dried thyme: Adds a delicious touch of herby flavour to this recipe, which pairs great with the fall/winter vegetables. If you don’t have thyme, feel free to use another Italian seasoning (like dried basil, oregano, rosemary, or a blend).
- Parsley: Used to garnish and add a pop of green and fresh flavour. You can omit if needed, or swap with another fresh herb like thyme or basil. If you’d like, you can use the bright green fronds from the fennel here as well!
Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post!
Recipe Modifications & Ingredient Swaps
- Other vegetables: I created this recipe in the fall/wintertime, which is why I used more fall produce. That said, you can totally do this with other veggies, depending on the season! Simply choose vegetables with a similar cooking (baking) time. I think this would work wonderfully with veggies like broccoli, bell peppers, tomatoes, green beans, or zucchini. Potatoes can be used all year round and balance out this meal nutritionally with a source of complex carbohydrates 🙂
- Other fish: If you can’t find or don’t feel like using cod, feel free to try this with another fish species, such as salmon, trout, sablefish, halibut, or haddock. Please note that cooking times may differ depending on the type of fish and on the thickness of the cut. Be sure to do a quick Google search beforehand and add the fish to the sheet pan with the appropriate remaining time in the oven.
How To Make This Recipe
After preheating the oven to 400F, you’ll want to start making this recipe by prepping all the veggies:
- Peel the carrots and chop them on a diagonal into 3/4-inch pieces.
- Leaving the skin on, cut the potatoes into similarly sized 3/4-inch chunks.
- For help cutting the fennel, feel free to reference my tips in this roasted fennel salad recipe.
Once cut, add the potatoes, carrots, and fennel to a large, parchment-lined baking sheet.
Then, whisk together the olive oil, lemon juice, white wine vinegar, garlic powder, thyme, salt, and pepper in a small bowl.
Pour HALF of the dressing on top of the veggies and toss them together to coat well. The other half of the dressing will be added to the fish!
Spread the tossed vegetables out in an even layer and bake in oven for 20 minutes.
TIP: The reason we start cooking the veggies first is because they have a longer cooking time than cod, and no one likes overcooked fish!
After 20 minutes, the veggies will have started to cook but are not yet fully done. Remove the sheet pan from oven and make space for fish in the center of the pan.
Place the cod fillets in the center of the veggies. Pour and brush the remainder of the lemon dressing over top of the fish, and season with salt and pepper.
Then, return the sheet pan to the oven for an additional 12-15 minutes.
Remove from oven, garnish with chopped parsley, and serve!
How to tell when cod is cooked? Cut into the thickest part of the fish. It should be entirely white, opaque (no longer translucent), and flake easily.
Cod Nutrition Benefits
Cod is an excellent source of complete protein. A 3-ounce serving packs in 19 grams!
Both Atlantic and Pacific cod are also good sources of B-vitamins, like:
- vitamin B12
- vitamin B6
- niacin
Cod is also rich in minerals like:
- selenium
- phosphorus
While it may not contain as high amounts as fattier fish (like salmon), cod is still a good source of heart-healthy omega-3 fatty acids!
More Cod Fish Recipes:
Did you give this Sheet Pan Cod Dinner Recipe a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: Sheet Pan Cod Dinner With Vegetables
Ingredients
- 2 cups yellow potatoes, chopped into 3/4-inch pieces (Yukon Gold)
- 1 cup carrots, peeled + chopped into 3/4-inch pieces
- 2 cups fennel, cut into 3/4-inch pieces
- ¼ cup olive oil
- ½ a lemon, juice only
- 1 Tbsp white wine vinegar (or apple cider vinegar)
- ½ tsp garlic powder (or 2 freshly minced cloves)
- ½ tsp dried thyme
- 2 fillets Atlantic cod (Approx. 4-6 ounces each)
- Salt + pepper, to taste
- Parsley, chopped (to garnish)
Instructions
- Preheat oven to 400F. Line a large baking sheet with parchment paper.
- In a small bowl, whisk together olive oil, lemon juice, white wine vinegar, garlic powder, thyme, salt, and pepper.
- Place chopped potatoes, carrots, and fennel onto the lined baking sheet. Pour HALF of the lemon dressing overtop and toss to coat.
- Spread the vegetables out in an even layer, then bake in oven for 20 minutes.
- After 20 mins, remove baking sheet from oven. Make space for the fish in the center of the vegetables. Place cod fillets in that space.
- Pour and brush the remainder of the lemon dressing over top of the fish. Season with additional salt and pepper.
- Return the sheet pan to the oven for an additional 12-15 minutes, until cod is opaque and flakes easily.
- Remove sheet pan from oven, garnish with chopped parsley, and serve!
Notes
- While best enjoyed fresh, leftover fish can be kept in an airtight container for up to 3 days in the fridge. Be sure to refrigerate within 2 hours of cooking.
- Leftovers can easily be reheated in the microwave or in the oven, or even enjoyed cold (e.g. you can add leftovers to top a salad the next day!)
- While I prefer to use Atlantic cod (I find it more tender and flaky), you are welcome to use Pacific cod too. I find it more firm and dense in comparison!
- Yukon Gold Potatoes can be swapped with another type of potato, like Russet, Fingerling, or Red Potatoes.
- Dried thyme can be swapped with another Italian seasoning, like dried basil, oregano, rosemary, or a blend.
- Fresh parsley can be swapped with another herb, like fresh thyme or basil. You could also use the bright green fennel fronds if they are in good shape!
- Other veggies: I created this recipe in the fall/wintertime, which is why I used more fall produce. That said, you can totally do this with other veggies, depending on the season! Simply choose vegetables with a similar cooking (baking) time. I think this would work wonderfully with veggies like broccoli, bell peppers, tomatoes, green beans, or zucchini.
- Other fish: If you can’t find or don’t feel like using cod, feel free to try this with another fish species, such as salmon, trout, sablefish, halibut, or haddock. Please note that cooking times may differ depending on the type of fish and on the thickness of the cut. Be sure to do a quick Google search beforehand and add the fish to the sheet pan with the appropriate remaining time in the oven.
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
Pin it for later:
2 Comments on “Baked Sheet Pan Cod Dinner”
This cod dish is absolutely delicious! The lemon dressing is so great on the veggies as well as the cod. Marinated the cod for a little while in the dressing before baking and that worked very well. I didn’t have all these veggies in my fridge so I changed it up with yams, broccoli, cauliflower and peppers. It was so good! Will definitely be making this again! Thanks once again to Carrie for another delicious recipe!
Hi Rita! Aw thank you so much for taking the time to leave this kind review. I’m so happy to hear that you enjoyed this recipe!! LOVE that you were able to change up the veggies based on what you had on hand – all of those sound soo good (especially the yams!!) Thank you again 🙂