Sheet Pan Cod and Vegetables

Name: Sheet Pan Cod and Vegetables
Prep time: 20 min
Cook time: 20 min
Total time: 60 min
Ingredients: 10 to 16 ounces cod filets; 3 Tbsp avocado oil; 3 Tbsp coconut aminos; 1 Tbsp rice vinegar (or fresh lime juice); 1 lime zested; 3 cloves garlic (minced); 2 large carrots; 1 small red bell pepper; 1 medium-sized zucchini squash; ½ red onion (sliced); 1 Tbsp avocado oil; Sea salt to taste

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Easy Sheet Pan Cod and Vegetables featuring tender, flavorful marinated cod and perfect roasted vegetables. This simple one-pan meal is easy to prepare and results in a nourishing complete meal.

Cooked cod filet next to roasted vegetables on a baking sheet with another cooked cod filet in the background.

Easy weeknight meals unlocked!

After making and loving my Sheet Pan Salmon and Vegetables, I knew I would be back for more. Changing up my fish selection to cod, a flavorful marinade was in order because I feel cod lacks flavor without some assistance.

The marinade is the key, folks! The cod turns out perfectly cooked with a big bold flavor to keep your lean protein interesting.

Cod is one of the leanest proteins one can come by, with a huge dose of protein relative to calories. Just 6 ounces of cod contains 30 grams of protein, a whopping 1 gram of fat, and only 140 calories.

This impressive macronutrient profile is ideal for those who prioritize protein but don’t enjoy eating large quantities of it, or for the gym goers, like me, who are constantly trying to stay ahead of the protein curve.

Why You’ll Love This Recipe:

Quick and Easy: Sheet pan dinners are often the easiest, most satisfying ways to get dinner on the table in a hurry on busy weeknights! Marinate the fish ahead of time, and bake everything when you get home! It only requires 20 minutes of cooking.
Minimal Cleanup: Cooking with one pan minimizes cleanup! This is my favorite part about sheet pan meals.
Flavorful: Marinating the cod makes a huge difference in ensuring our protein boasts so much flavor. You’re looking at a healthy dinner recipe that doesn’t suck!
Nutritious: I use an array of fresh vegetables (and sometimes potatoes) to get a full spectrum of micronutrients, protein, healthy fats, and fiber for a balanced meal. The only thing that’s missing is complex carbohydrates, which you can source from brown rice, sweet potatoes, lentils, or beans.

Ingredients for Sheet Pan Cod and Vegetables:

Cod Fillets: Wild-caught cod is the star of the show here. Subtle in flavor, cod is a blank canvas for flavor, and I love using a flavorful marinade for this reason.

Avocado Oil: Every great marinade starts with a quality oil. I use avocado oil because it performs great at high temperatures. Olive oil works too.

Coconut Aminos: Imparting sweet and savory flavor, coconut aminos are a soy-free alternative that generates a flavor similar to soy sauce mixed with brown sugar.

If you don’t have coconut aminos on hand, use 2 tablespoons of low sodium soy sauce and 1 tablespoon of pure maple syrup or brown sugar.

Rice Vinegar: Brings a tangy flavor that brings the flavor profile full circle.

Fresh Garlic: Every great savory recipe requires fresh garlic!

Lime Zest: Adds a burst of bright citrus flavor. Lemon zest works too.

Fresh Vegetables: Choose your favorite vegetables for roasting. I handpicked red onion, carrots, zucchini, and bell peppers

Other kinds of vegetables, like broccoli, cauliflower, bok choy, cherry tomatoes, green beans, yellow squash, and sweet potatoes, etc.

Ways to Customize:

Switch up the cod marinade. Use teriyaki sauce as the marinade, or make my Chili Lime Baked Cod instead of the marinade in this recipe.
Double up on the veggies or the cod. Depending on your nutritional needs, or how many people you’re serving, this simple recipe can easily be doubled. Use two sheet pans if one isn’t large enough, or use a large casserole dish.
Give it a Mediterranean theme by adding kalamata olives, artichoke hearts, grape tomatoes or sun-dried tomatoes, and block feta cheese (cut into cubes).

Step-By-Step Instructions

Mix the ingredients for the cod marinade in a small bowl or a measuring cup.

Transfer the cod filets to a large zip lock bag along with the marinade. Marinate in the refrigerator for at least 20 minutes (up to 24 hours).

Raw cod filets in a large zip lock bag with marinade, ready to marinate in the refrigerator.

Chop the vegetables and spread them over a large baking sheet. Drizzle with avocado oil, and sprinkle with sea salt.

Hand pouring avocado oil over chopped vegetables on a sheet pan.

Use your hands to toss everything together until it is well coated in oil and salt. Bake in the preheated oven for 10 minutes. Remove the sheet pan from the oven and make space for the cod filets.

Sheet pan with chopped vegetables coated in oil and sea salt spread in an even layer.

Place the cod filets in the cleared out space and back for another 10-15 minutes, until the cod is cooked through. Insert a digital thermometer into the thickest part of the fish. It is ready once the internal temperature reaches 145 degrees F. Try to avoid over-cooking for perfectly flaky fish.

Sheet pan with vegetables and one cooked cod fillet, fresh out of the oven and ready to serve.

Serve immediately with any additional side dishes, and enjoy! I like serving fish recipes with fresh lemon slices for those who like a drizzle of fresh lemon juice.

Store leftovers in an airtight container in the refrigerator for up to 3 days. I recommend eating this meal fresh from the oven.

Recipe Tips:

Because cod is lean, it becomes tough when overcooked. For this reason, check the cod after 10 minutes in the oven and continue spot checking the internal temperature every few minutes.
Allow the marinade to drip off of the cod before adding it to the baking sheet in order to prevent some excess moisture.

What to Serve with Cod:

Here are some of my top recommended side dishes to serve alongside cod and vegetables.

Frequently Asked Questions

Can I use frozen cod?

Yes, absolutely! Just be sure to thaw the cod completely before using it. To do so, place the vacuum sealed cod filets in cold water or thaw them completely in the refrigerator prior to starting the recipe. I often use frozen cod and simply thaw it in water for about 30 minutes to 1 hour first.

Will this recipe work with chicken thighs?

Yes! Follow the same marinade recipe to marinate the chicken thighs. Place the chicken thighs on the baking sheet with the vegetables from the beginning (rather than adding them part-way through).

Bake for 25 to 30 minutes, or until the thighs reach an internal temperature of 175 degrees Fahrenheit.

Can I use a different type of fish?

Any type of fish you enjoy will work. Just note that different weights and thicknesses require different amounts of baking time. Be sure to check for the correct baking time associated with the fish you choose.

How long to bake cod?

At 400 degrees Fahrenheit, cod takes about 10-15 minutes to cook fully. Thin filets and smaller filets require less time, where large filets and thick filets require more time.

The best way to ensure you’re getting a perfectly cooked result is to use an instant-read thermometer to spot check for doneness.

Sheet pan with two cod filets and roasted vegetables, fresh out of the oven and ready to serve for dinner.

Looking for more healthy ways to enjoy cod? Try my other cod recipes!

More Cod Recipes:

This easy baked cod recipe is perfect for those who love a clean eating healthy dinner recipe, and for those who want to get in all of their protein for the day. For those who follow a calorie-restricted diet, the cod and vegetables combination is gold!