Recipe & Video: Mediterranean Cod Sheet-Pan Dinner

1261

Heat up the oven! Because you're going to want to make this quick and easy sheet-pan meal tonight. Cod fillets, mushrooms, tomatoes and onions are roasted in a simple lemon and olive oil marinade and then topped with feta, Kalamata olives and fresh parsley. 

The mild flavor of cod makes it a perfect base for these other bright, flavorful ingredients. It's low in fat and high in protein and contains vital nutrients like omega-3 fatty acids and vitamin B12, both of which are important for brain health. Baking cod in the oven is one of the healthiest ways to prepare it, and the delicious marinade not only adds flavor but keeps it from drying out. 

If you're trying to eat more fish or don't typically cook it at home, this is a simple recipe and cooking method to start with. 

Mediterranean Cod Sheet-Pan Dinner

(Download a printable pdf of this recipe)

Yield: 4 servings

Ingredients:

Vegetable oil cooking spray
4 5-ounce cod fillets
1 cup grape or cherry tomatoes
8 large mushrooms, quartered
1/2 medium red onion, sliced into thin wedges
2 Tablespoons olive oil
2 Tablespoons fresh lemon juice
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup kalamata olives, diced
1/3 cup crumbled feta cheese
1 to 2 Tablespoons snipped fresh parsley
1 lemon, quartered into 4 wedges

Directions:

Preheat oven to 425 degrees. Coat a large rimmed sheet pan with cooking spray and place fish fillets on pan. In a bowl, combine tomatoes, mushroom quarters and onion wedges. In a small bowl, whisk together oil, lemon juice, oregano, salt and pepper. Pour half the mixture over the vegetables and toss to coat. Add the vegetables to the sheet pan. Brush the entire surface of the fish fillets with remaining olive oil mixture.

Place sheet pan in oven and cook for 10 to 15 minutes or until the fish flakes. Remove from oven and sprinkle with chopped olives, feta cheese and parsley. 

Serve each fillet with vegetables and a lemon wedge.


Nutrition Information Per Serving:
245 Calories; 11 grams Fat; 2 grams Saturated Fat; 67 mg Cholesterol; 413 mg Sodium; 8 grams Carbohydrates; 2 grams Fiber; 30 grams Protein

Want more healthy recipes?
Subscribe today to get our latest recipe videos, plus wellness advice on nutrition, fitness, parenting and more.
 

Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483or visit Nutrition Services on henryford.com.

Categories: EatWell