Sheet pan Mediterranean cod

Looking for a recipe that feels both nourishing and suitable for dinner parties? Sheet pan Mediterranean cod may be your new go-to, combining vibrant veggies, lean protein, heart-healthy fats, and bold Mediterranean flavours – all on one tray. Bish, bash, bosh!

This dish is perfect for busy weeknights, meal prep or hosting, delivering maximum flavour with minimal clean-up (Amen!).

Sheet pan ingredients:

Serves 4

4 cod fillets
1 can chickpeas, drained and rinsed
250g cherry tomatoes
1 red onion, thinly sliced
1 medium courgette, sliced into ‘half moons’
1 red pepper, sliced
100g Kalamata olives
3 TBSP olive oil
Juice of 1 lemon & slices
3 garlic cloves, minced
1 TSP oregano
1 TSP smoked paprika
Salt and pepper
2 TBSP fresh parsley, chopped
60g feta cheese (optional but highly recommended!)

Method:

1. Preheat your oven to 200c. Toss the chickpeas, cherry tomatoes, red onion, courgette, peppers, olives, garlic, olive oil, lemon juice, oregano, smoked paprika, salt, and pepper on a large sheet pan and roast for 15 minutes.
   
2. Season the cod fillets with olive oil, salt, and pepper, then nestle them into the roasted vegetables. Top with fresh lemon slices and return the sheet pan to the oven for another 10–12 minutes, or until the cod flakes easily with a fork.
   
3. Garnish with fresh parsley, extra lemon juice and feta cheese and serve with gut-healthy bulgur wheat or quinoa.

To customise your tray bake and make it more your own, consider adding capers, artichoke hearts and/or a zingy tahini dressing!

This recipe is proof that healthy eating doesn’t have to be bland or time-consuming. It’s fresh, balanced, and packed with flavour, yet quick and easy enough for an after-school supper.

For more healthy food inspo, check out our recipe section.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

Questions? Talk to a Nutritional Therapist on live chat!