Italian Cod Sheet Pan Dinner

Fresh, delicate fish and colorful vegetables come together in this Italian-inspired sheet pan dinner. Simple, summertime cooking that’s healthy to boot.

Jul 12, 2022

Quick and easy, light and healthy, and delicious of course – five things I look for in summertime dinner recipes. It doesn’t get any easier or quicker than sheet-pan cooking. Baked fish with vegetables couldn’t be lighter or healthier. And after you try this recipe, I think you’ll agree, it really is delicious.

From a health standpoint, adding seafood to your diet is a great thing to do. According to the latest Dietary Guidelines for Americans, eating patterns that include seafood are associated with a lower risk of heart disease and obesity. The recommendations encourage adults to consume eight or more ounces of seafood each week.

I chose fresh cod for today’s recipe. This firm, mild-tasting, white-fleshed fish is packed with protein and is incredibly lean. If cod isn’t available at your market, flounder, halibut, haddock, pollack, sole, or tilapia would be great substitutes.

When purchasing fresh fish, select a reputable store that is busy and clean. Only buy fresh seafood that is refrigerated or displayed on thick layers of ice. The flesh should appear moist, shiny, and firm. Avoid fillets that look bruised, brown, or have a yellowish discoloration.

Let your nose assist you in the selection process. Fish should have a clean, fresh, mild odor that reminds you of the ocean. Avoid seafood that smells “fishy,” sour, or ammonia-like. It’s best to cook and eat fresh fish the day it’s purchased. Never store fresh fish more than two days in the refrigerator.

To your health,

Darlene

ITALIAN COD SHEET PAN DINNER

Yield: 4 servings

Serving Size: 4-ounce portion cooked fish with about 2/3 cup roasted vegetables

Prep: 15 minutes

Ready: 25 minutes

INGREDIENTS

Vegetable oil cooking spray
1 1/4 pounds fresh cod (one whole fillet or fillet pieces)
1 can (14 ounces) artichoke hearts, drained and rinsed
1 cup grape tomatoes
1 cup sliced red onion wedges (about 1/2 of a medium onion)
2 tablespoons olive oil
2 tablespoons white balsamic vinegar
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1 clove garlic, minced
1/4 teaspoon kosher salt
1/8 teaspoon black pepper
1/4 cup black or green olives, roughly chopped
2 tablespoons snipped fresh parsley
4 to 8 lemon wedges

DIRECTIONS

Preheat oven to 425 degrees. Coat a large, rimmed sheet pan with cooking spray and place fish in center of pan.
In a bowl, combine artichoke hearts, tomatoes, and onion wedges. In a separate bowl, prepare vinaigrette by whisking together oil, vinegar, oregano, basil, garlic, salt, and pepper. Pour 2 tablespoons vinaigrette over vegetables and gently toss to coat.
Add vegetables to sheet pan with fish. Brush entire surface of fish with remaining vinaigrette. Place sheet pan in preheated oven and bake for 10 minutes, or until fish is opaque and flakes with a fork.
Remove from oven and top with olives and parsley. Divide fish and vegetables into four equal portions and serve with lemon wedges.

Nutrition Information per Serving

239 Calories, 10 g Total fat, 1 g Saturated fat, 0 g Trans fat, 62 mg Cholesterol, 395 mg Sodium, 12 g Total carbohydrate, 2 g Dietary fiber, 4 g Total sugars, 0 g Added sugars, 28 g Protein, 1 mcg (6%) Vitamin D, 40 mg (4%) Calcium, 1 mg (6%) Iron, 344 mg (8%) Potassium