Mediterranean Lemon Garlic Cod with Roasted Vegetables
This dish is a Mediterranean-inspired masterpiece where delicate baked cod is infused with lemon, garlic, and herbs, paired with a colorful medley of roasted vegetables like zucchini, cherry tomatoes, red onion, and bell peppers. It’s light yet satisfying, naturally gluten-free, and packed with heart-healthy fats, lean protein, and fiber. This one-pan meal brings bright flavors and balanced nutrition together in under an hour — no fuss, just fresh, delicious food.
Time Breakdown
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
For the Cod:
4 cod fillets (about 5–6 oz each)
3 tbsp olive oil
2 cloves garlic, minced
Juice and zest of 1 lemon
1 tsp dried oregano
½ tsp dried thyme (or 1 tsp fresh)
Salt and pepper to taste
1 tbsp fresh parsley, chopped (for garnish)
Lemon wedges (for serving)
For the Roasted Vegetables:
1 zucchini, sliced into half-moons
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 red onion, cut into chunks
1 cup cherry tomatoes
2 tbsp olive oil
1 tsp dried basil or Italian seasoning
Salt and pepper to taste
Instructions
Step 1: Prepare the Vegetables
Preheat oven to 400°F (200°C).
On a large baking sheet, toss zucchini, bell peppers, onion, and cherry tomatoes with 2 tbsp olive oil, dried basil, salt, and pepper.
Spread in a single layer and roast for 15 minutes.
Step 2: Marinate the Cod
While vegetables roast, in a small bowl, mix 3 tbsp olive oil, lemon juice & zest, minced garlic, oregano, thyme, salt, and pepper.
Pat cod fillets dry and place them on a plate or tray.
Brush or spoon marinade over the cod and let sit for 10–15 minutes at room temperature.
Step 3: Add Cod to the Pan
After the vegetables have roasted for 15 minutes, remove the pan from the oven.
Gently push veggies to the sides and place cod fillets in the center.
Return the pan to the oven and bake for 10–12 minutes, or until the cod flakes easily with a fork.
Step 4: Serve
Plate the cod with roasted vegetables.
Spoon any pan juices over the fish.
Garnish with fresh parsley and lemon wedges.
Pro Tips for Best Results
Use Fresh Cod if Possible: It holds together better and delivers the cleanest flavor. Frozen works too—just thaw completely and pat dry.
Let the Fish Marinate briefly to deepen the lemon-garlic flavor without overpowering the mild cod.
Don’t Overcook the Cod: It’s done when it flakes easily with a fork. Overcooked cod becomes dry and rubbery.
Cut Vegetables Evenly: So they roast uniformly and caramelize slightly without burning.
Use Parchment Paper or Foil: Makes for easier cleanup and prevents sticking.
Delicious Variations
Swap the Fish
Try halibut, tilapia, or sea bass instead of cod using the same method.
More Vegetables
Add eggplant, mushrooms, green beans, or artichoke hearts to the mix.
Fresh Herbs Finish
Add chopped fresh dill, basil, or mint for a fragrant lift just before serving.
Spicy Kick
Sprinkle red pepper flakes over the cod before baking, or drizzle with harissa sauce before serving.
Serve with Sides
Pair with couscous, quinoa, herbed rice, or warm pita bread and tzatziki for a full Mediterranean feast.
Frequently Asked Questions (Q&A)
Q: Can I use frozen cod?
A: Yes — just thaw it fully, pat dry to remove moisture, and proceed as directed.
Q: What if my cod fillets are very thick?
A: Add 2–3 extra minutes of baking time and check for doneness with a fork.
Q: Is this dish good for meal prep?
A: Yes! It keeps well in the fridge for up to 3 days. Reheat gently in the oven or microwave.
Q: Can I make this dairy-free and gluten-free?
A: It already is! No substitutions needed.
Q: What can I substitute for lemon?
A: White wine vinegar or a splash of white wine can add brightness, but lemon is ideal.
Nutrition Information (Per Serving — Approximate)
Calories: 370
Protein: 35g
Carbohydrates: 14g
Fat: 20g
Fiber: 4g
Sugar: 6g
Sodium: 360mg
Values may vary depending on exact ingredients and portion sizes.
Conclusion
Mediterranean Lemon Garlic Cod with Roasted Vegetables is the kind of dish that proves simple, clean ingredients can deliver big, beautiful flavor. Juicy roasted veggies, flaky cod, and a lemony garlic-herb marinade make this dinner not only easy and nourishing, but deeply satisfying. Whether you’re looking for a healthy weeknight meal or an elegant dinner party entrée, this dish delivers sun-kissed Mediterranean vibes with minimal effort and maximum reward.