Save I used to think baking fish was risky until a neighbor showed me her one-tray method on a rainy Tuesday. She tossed everything onto parchment paper, slid it into the oven, and twenty minutes later we were eating flaky cod surrounded by bursting tomatoes and salty olives. The simplicity shocked me. Now this is my go-to when I want something healthy that tastes like I tried much harder than I did.
The first time I made this for my parents, my dad kept going back for the roasted garlic and olives stuck to the tray. He said it reminded him of a taverna we visited years ago by the coast. I hadnt been aiming for nostalgia, just dinner, but that comment made it feel like more than food.
Ingredients
- Cod fillets: Skinless and boneless makes this approachable, look for thick fillets that wont dry out and choose sustainably sourced if possible.
- Cherry tomatoes: Halving them helps them blister faster and release their sweetness, dont skip this step or theyll just sit there.
- Red onion: Thin slices soften and caramelize beautifully, adding a mild sharpness that balances the brininess.
- Zucchini: Optional but it soaks up all the lemony olive oil and adds a soft texture contrast.
- Kalamata olives: Their fruity saltiness is what makes this feel Mediterranean, rinse them if theyre too briny for your taste.
- Garlic: Slice it thin so it crisps slightly at the edges and perfumes everything without overpowering the fish.
- Capers: Rinse them well to control the salt, they add little pops of tang that wake up every bite.
- Olive oil: Use good quality extra virgin because its flavor really comes through here.
- Lemon: Both zest and juice bring brightness, the zest on the fish before baking is key.
- Oregano and thyme: Dried herbs work perfectly here and give that warm herby backbone without needing fresh.
- Parsley: Fresh only, chopped at the end for color and a grassy note that cuts the richness.
Instructions
- Prep the oven and tray:
- Preheat to 200 degrees Celsius and line your tray with parchment so nothing sticks and cleanup is painless. Make sure the tray is large enough that everything fits in one layer.
- Build the vegetable base:
- Scatter the tomatoes, onion, zucchini, olives, garlic, and capers across the tray, drizzle with half the oil, season with oregano, thyme, salt, and pepper, then toss gently with your hands. This creates the flavorful bed the fish will nestle into.
- Add the fish:
- Nestle the cod fillets right into the vegetables, drizzle with remaining oil, sprinkle lemon zest over the top, season again, and squeeze half the lemon juice over everything. The fish should be surrounded but not buried.
- Bake until tender:
- Slide into the oven for eighteen to twenty minutes until the cod is opaque and flakes easily and the vegetables are tender with caramelized edges. Dont overbake or the fish will turn rubbery.
- Finish and serve:
- Pull it out, drizzle the remaining lemon juice over the hot tray, scatter fresh parsley on top, and serve immediately while everything is still sizzling. The juices on the tray are liquid gold so spoon them over everything.
Save One evening I served this with crusty bread and watched my friend tear off chunks to soak up the tomato and olive juices pooled at the bottom of the tray. She didnt say much, just kept wiping the tray clean with bread, and I realized sometimes the best compliment is silence and an empty plate.
What to Serve Alongside
This dish creates its own sauce so pair it with something that can soak it up. Crusty sourdough, fluffy quinoa, or steamed baby potatoes all work beautifully. A simple green salad with lemon vinaigrette keeps things light, or roasted asparagus if you want another vegetable on the plate.
Swaps and Variations
Cod is mild and forgiving but haddock or halibut work just as well if thats what your fishmonger has fresh. For a spicy version, scatter red pepper flakes over the vegetables before baking. You can also swap the olives for sun-dried tomatoes if you want something sweeter, though youll lose that briny punch.
Storage and Reheating
Leftovers keep in an airtight container in the fridge for up to two days. Reheat gently in a low oven or eat cold flaked over a salad. The fish wont be as tender reheated but the vegetables stay delicious and the flavors deepen overnight.
- Store the fish and vegetables together so the juices keep everything moist.
- Reheat at 160 degrees Celsius covered with foil to prevent drying out.
- Add a squeeze of fresh lemon after reheating to brighten everything back up.
Save This recipe taught me that good food doesnt need to be complicated, just honest ingredients treated with respect. Keep it simple, let the oven do the work, and youll have something worth sharing.
Recipe FAQs
- → What temperature is best for baking cod with vegetables?
Preheat your oven to 200°C (400°F) to ensure the cod cooks evenly and the vegetables caramelize perfectly without drying out.
- → Can I substitute cod with other fish types?
Yes, haddock or halibut are suitable alternatives that work well with this one-tray method and flavor profile.
- → How do olives and capers affect the dish's flavor?
Olives add a briny depth while capers bring a subtle tang, complementing the mild cod and enhancing the Mediterranean character.
- → Is it necessary to use lemon zest and juice in the preparation?
Lemon zest and juice brighten the dish by adding fresh citrus notes that balance the richness of the baked fish and olive oil.
- → What side dishes pair well with this baked cod and vegetables?
Crusty bread, quinoa, or steamed potatoes are excellent choices to soak up the flavorful juices from the bake.
- → How long should the cod be baked for optimal texture?
Bake for 18 to 20 minutes until the cod is opaque and flakes easily with a fork, ensuring moist and tender fish.