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Baked Cod with Roasted Mediterranean Vegetables (Paleo-Friendly)

A light and flavorful dish combining flaky cod with colorful roasted vegetables

Recipe Information

  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Servings: 4
  • Cuisine: Mediterranean
  • Diet: Paleo
  • Difficulty: Easy

Equipment Needed

Ingredients

For the Cod

  • 4 cod fillets (6 oz each)
  • 2 tablespoons extra virgin olive oil
  • 2 lemons (1 sliced, 1 for juice)
  • 2 teaspoons fresh thyme
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper

For the Vegetables

  • 2 medium zucchini, sliced
  • 2 bell peppers (any color), chunked
  • 1 red onion, wedged
  • 2 cups cherry tomatoes
  • 3 tablespoons extra virgin olive oil
  • 3 garlic cloves, minced
  • 1 tablespoon fresh rosemary
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
https://youtu.be/fQKNJi1OCJg?si=35Uu53E8rIPGbS63

Instructions

  1. Preheat oven to 200°C (400°F). Line a large baking sheet with parchment paper.
  2. Prepare Vegetables:
    • In a large bowl, combine chopped vegetables
    • Toss with olive oil, garlic, rosemary, salt, and pepper
    • Spread on baking sheet
    • Roast for 15 minutes
  3. Prepare Cod:
    • Pat cod fillets dry with paper towels
    • Season with salt and pepper
    • Drizzle with olive oil
    • Add fresh thyme
    • Place lemon slices on top
  4. Final Baking:
    • Push vegetables to sides of pan
    • Place cod in center
    • Bake for 10-12 minutes until fish flakes easily
    • Squeeze fresh lemon juice over everything before serving

Nutrition Information (per serving)

  • Calories: 320
  • Protein: 28g
  • Fat: 18g
  • Carbohydrates: 12g
  • Fiber: 4g
  • Sugar: 6g
  • Sodium: 680mg

Tips & Variations

  • Substitute cod with any white fish like halibut or sea bass
  • Add cauliflower or broccoli for extra vegetables
  • Use dried herbs if fresh aren't available (use 1/3 amount)
  • For extra flavor, add capers or olives (still paleo-compliant)

Suggested Pairings

  • Cauliflower rice
  • Fresh herb salad
  • Roasted sweet potato
  • Sautéed mushrooms
Courses
Difficulty Beginner
Time
Prep Time: 15 mins Cook Time: 25 mins Total Time: 40 mins
Cooking Temp 400  F
Servings 4
Calories 320
Dietary Paleo
Description

A light and flavorful dish combining flaky cod with colorful roasted vegetables

Ingredients
    For the Cod
  • 4 cod fillets (6 oz each)
  • 2 tablespoons extra virgin olive oil
  • 2 lemons (1 sliced, 1 for juice)
  • 2 teaspoons fresh thyme
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
    • For the Vegetables
  • 2 medium zucchini, sliced
  • 2 bell peppers (any color)
  • 1 red onion, wedged
  • 2 cups cherry tomatoes
  • 3 tablespoons extra virgin olive oil
  • 3 garlic cloves, minced
  • 1 tablespoon fresh rosemary
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
Instructions
  1. Prepare oven
    • Preheat oven to 200°C (400°F). Line a large baking sheet with parchment paper.
  2. Prepare Vegetables
    • In a large bowl, combine chopped vegetables
    • Toss with olive oil, garlic, rosemary, salt, and pepper
    • Spread on baking sheet
    • Roast for 15 minutes
  3. Prepare Cod
    • Pat cod fillets dry with paper towels
    • Season with salt and pepper
    • Drizzle with olive oil
    • Add fresh thyme
    • Place lemon slices on top
  4. Final Baking
    • Push vegetables to sides of pan
    • Place cod in center
    • Bake for 10-12 minutes until fish flakes easily
    • Squeeze fresh lemon juice over everything before serving

Nutrition Facts

Servings 4

Amount Per Serving
Calories 320kcal
% Daily Value *
Total Fat 18g28%
Sodium 680mg29%
Total Carbohydrate 12g4%
Dietary Fiber 4g16%
Sugars 6g
Protein 28g57%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Tips & Variations

  • Substitute cod with any white fish like halibut or sea bass
  • Add cauliflower or broccoli for extra vegetables
  • Use dried herbs if fresh aren't available (use 1/3 amount)
  • For extra flavor, add capers or olives (still paleo-compliant)

Suggested Pairings

  • Cauliflower rice
  • Fresh herb salad
  • Roasted sweet potato
  • Sautéed mushrooms
Read it online: https://dinedishdigest.com/recipe/baked-cod-with-roasted-mediterranean-vegetables-paleo-friendly/