One Pan Roasted Mediterranean Cod
- Gluten-Free
- Dairy-Free
- Paleo
- Low Carb
- Keto
- Whole30
- Low Calorie
- Pescatarian
One pan dinners are the best for busy weeknights when you’re short on time and don’t want a ton of dishes to clean up. This recipe for roasted Mediterranean-style cod and asparagus is super easy to make and only takes 25 minutes! Did I mention that it’s also paleo and Whole30-friendly? And delicious? Oh yes.
Cod has such a light flavor that it’s great for people who don’t like a strong fish flavor. It really takes on whatever flavor you give it. In this case, that’s a buttery lemon garlic flavor. Yum! I like to get a little of everything on my fork in each bite. A mix of all the delicious flavors at once. A little fish, asparagus, garlic, an olive, a tomato, a few capers. That’s pretty much perfection.
Enjoy!
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One Pan Roasted Mediterranean Cod
- Gluten-Free
- Dairy-Free
- Paleo
- Low Carb
- Keto
- Whole30
- Low Calorie
- Pescatarian
Ingredients
- 3 Tbsp grass-fed butter or ghee melted
- 24 oz sustainably-caught cod fillets patted dry
- 16 oz asparagus ends removed
- 1 cup kalamata olives drained
- 3 Tbsp capers drained
- 3 cloves garlic thinly sliced lengthwise
- 6 oz cherry tomatoes halved
- 2 tsp sea salt
- 1 tsp freshly ground black pepper
- 2 lemons
Instructions
- Preheat oven to 450ºF/232ºC.
- Cover sheet pan with parchment paper.
- Using a pastry brush, lightly brush the parchment paper with some of the butter or ghee.
- Make sure your cod is really dry and remove any visible bones using tweezers.
- Place the cod fillets on the pan.
- Fill in the rest of the pan with the asparagus, olives, capers, garlic, and tomatoes.
- Brush the remaining butter onto the fillets and vegetables, making sure to cover the entire surface of the cod fillets.
- Sprinkle everything with the salt and pepper.
- Slice one lemon into rings and top each fillet with a lemon slice.
- Place the sheet pan in the oven on the middle rack and roast for 10-12 minutes, until the fillets are opaque all the way through and flake easily with a fork. Cooking time will depend on the thickness of your fillets.
- Zest the remaining lemon directly onto the dish before serving.
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How did yours turn out? I’d love to hear your feedback in the comments section 🙂
xx Kit
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Just great..thanks
So glad you enjoyed it! You’re very welcome 🙂
Since I’m making this for someone who is lactose intolerant, would substituting olive oil for butter work best, since it’s a Mediterranean recipe? I was thinking of sesame oil, but then that might be better for something Asian flavored.
Hi! Since you are cooking at such a high temp, I would recommend using avocado oil instead. Extra virgin olive oil has a lower smoke point and may smoke if you heat it to 450ºF. In addition, I usually don’t use EVOO in high heat cooking because of the health risks associated with heating an oil past its smoke point. As for the sesame oil, I think it would be too overpowering in this recipe 🙂. You could also use ghee instead since that has no lactose in it. I would check with the person first though to make sure this is okay for them!
Make this regularly, added some artichoke hearts to the mix last night and served it with Mediterranean steamable quinoa! Delicious!
Hi, Meghan! So glad you like the recipe! Ooo yum! Those additions sound delicious!
Love this meal. Thanks so much for another staple dinet that will be part of the regular rotation!
Hi, Beverley! So glad you enjoyed the recipe! You’re very welcome ☺️
Hi Kit,
I’m so excited to try this tonight for dinner. Two questions: do I put the olives on to bake as well? It doesn’t say in the instructions. Also, how do I make sure my cod is dry?
Thank you!!
Anne
Hi, Anne! Yes, the olives bake with everything (see number 6 in the instructions). To make sure the fillets are really dry, remove from the packaging and pat dry with paper towels or a regular kitchen towel. Cod tends to soak up moisture readily, so I wouldn’t recommend rinsing the fillets before doing this, as that would just make drying them more difficult. Hope this helps! Enjoy! 🙂
I added some artichoke hearts and a little feta. So delicious! Thanks for the recipe. We’ll be making it again.
Ooo that sounds delicious! Glad you enjoyed the recipe 🙂
This recipe was simple and fantastic! The salty olive accent is delicious with the other roasted veggies. My dish took about double the time listed but still was very quick to prepare and roast. Next time I might try some herbs on the fish. Thank you!
Hi, Katie! So glad you enjoyed the recipe!! I bet it would be great with some fresh herbs too! ☺️
I really liked this recipe. The ease along with the Mediterranean flavours make it a keeper. I added cauliflower because I had some and wanted more vegetables.
Thanks so much! So glad you enjoyed it! 🙂