Healthy Dinner Baked Cod with Veggies

Name: Healthy Dinner Baked Cod with Veggies
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 4 cod fillets (about 6 oz each); 2 tablespoons olive oil; 1 teaspoon garlic powder; 1 teaspoon paprika; Salt and pepper to taste; 1 lemon, sliced; 1 zucchini, sliced; 1 bell pepper, sliced; 1 cup cherry tomatoes, halved; 1/2 red onion, sliced; Fresh herbs (parsley or dill) for garnish

Highlighted under: Clean Meals

I love preparing this Healthy Dinner Baked Cod with Veggies for my family because it’s nutritious and bursting with flavor. This dish showcases the perfect blend of fresh vegetables and tender cod fillets, topped with a light seasoning that enhances the natural taste. In just 30 minutes, I can whip up a wholesome meal that everyone enjoys. It’s a fantastic way to sneak in some healthy ingredients while still appealing to the kids. I find myself making this dish regularly, as it checks all the boxes for a quick and satisfying dinner.

Created by

Yvette Harrington

Last updated on 2026-01-11T19:53:40.570Z

When I first tried this baked cod recipe, I was amazed at how simple yet delicious it was. The combination of zucchini, bell peppers, and cherry tomatoes creates a colorful and vibrant dish that not only tastes good but also looks appealing on the plate. I used a drizzle of olive oil and fresh herbs to elevate the flavors without adding too many calories.

Another tip I love to share is that the freshness of the cod plays a crucial role in this recipe. I always opt for wild-caught cod when available, as it has a firmer texture and a slightly sweeter taste. Baking it at a high temperature ensures the fish stays moist, while the vegetables roast perfectly, creating a satisfying meal that everyone will love.

Why You'll Love This Recipe
Light and healthy with a medley of veggies
Ready in just 30 minutes for busy weeknights
A one-pan meal that simplifies cleanup

Mastering the Cod

When preparing cod, selecting the right fillets is essential for a successful dish. Look for cod that has a bright white color and a fresh scent. Fresh cod should have a slightly firm texture. If using frozen cod, thaw it in the refrigerator overnight for the best results. Pat the fillets dry before seasoning to ensure a better texture; otherwise, excess moisture can prevent the seasoning from adhering properly.

The seasoning you create with garlic powder and paprika not only imparts flavor but also enhances the visual appeal of the fish. Garlic adds a beloved umami flavor while paprika lends a beautiful color and a subtle smokiness. Be sure to evenly coat the cod fillets, allowing the spices to penetrate the fish for a more robust taste, ideally letting it marinate for about 10 minutes before baking.

Knowing the proper cooking time is crucial for achieving perfect cod. Generally, cod needs about 15 to 20 minutes in the oven at 400°F (200°C). You can tell it’s done when it flakes easily with a fork and is opaque in the center. A digital thermometer can help; aim for an internal temperature of 145°F (63°C). If using thicker fillets, increase the baking time slightly but monitor closely to avoid overcooking.

Perfectly Roasted Veggies

The vegetable mix not only adds color and flavor but also brings a range of textures to the dish. Zucchini provides a mild, creamy texture when cooked, while bell peppers add a subtle sweetness. For the best results, cut the vegetables into similar sizes for even cooking. Roasting them alongside the cod ensures maximum flavor as they absorb the juices and seasonings from the fish.

When preparing the veggie mix, make sure to toss them with olive oil thoroughly. This helps in retaining moisture and achieving that desired caramelization on the edges. If you notice the vegetables starting to brown too quickly, you can toss them halfway through the baking time, allowing them to cook evenly and avoid burning.

Adding cherry tomatoes gives a juicy burst with every bite, enhancing the overall flavor profile. If you prefer a different flavor, consider adding asparagus or broccoli for a nice crunch. Just keep in mind that different vegetables may require slightly different cooking times, so it’s essential to adjust based on your chosen ingredients.

Ingredients

For the Baked Cod

4 cod fillets (about 6 oz each)
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste
1 lemon, sliced

For the Veggies

1 zucchini, sliced
1 bell pepper, sliced
1 cup cherry tomatoes, halved
1/2 red onion, sliced
Fresh herbs (parsley or dill) for garnish

Instructions

Preheat the Oven

Preheat your oven to 400°F (200°C).

Prepare the Veggies

On a large baking sheet, toss the sliced zucchini, bell pepper, cherry tomatoes, and red onion with 1 tablespoon of olive oil, salt, and pepper.

Season the Cod

In a small bowl, mix the remaining olive oil with garlic powder, paprika, salt, and pepper. Rub this mixture over the cod fillets and place them on the baking sheet with the veggies.

Add Lemon

Place lemon slices on top of the cod fillets.

Bake

Bake in the preheated oven for 15-20 minutes or until the cod is cooked through and flakes easily with a fork.

Garnish and Serve

Remove from the oven, garnish with fresh herbs, and serve hot.

Pro Tips

Experiment with different vegetables based on what's in season or available. Asparagus or broccoli can also be a great addition to this dish.

Storage and Reheating Tips

If you have leftovers, store them in an airtight container in the refrigerator for up to three days. Cod can dry out when reheated, so the best method is to use the oven. Cover the dish with foil to retain moisture, reheating at a low temperature of 350°F (175°C) for about 10 minutes until warmed through.

For meal prep, you can pre-cut your vegetables and store them in the fridge for a couple of days before cooking. This speeds up the preparation on busy nights. Additionally, seasoning the cod and letting it marinate can help enhance the flavor. Just be cautious not to marinate too long, as the acid from any additional ingredients (like lemon juice) can changeits texture.

If you're considering freezing, it's best to freeze the cod before cooking. Place the seasoned fillets in a single layer in a freezer bag, ensuring to squeeze out any air. You can freeze them for up to two months. When ready to use, thaw in the refrigerator overnight before cooking as per the recipe.

Serving Suggestions

This dish pairs wonderfully with a side of quinoa or brown rice to soak up the flavorful juices. If you're looking for something lighter, a fresh green salad with a zesty vinaigrette balances the meal well. You could even use the leftover veggies to boost your salad’s nutrient content, making it both delicious and fulfilling.

If you want to elevate the meal experience, consider serving the dish with a homemade garlic aioli or a yogurt-based sauce for a touch of creaminess. A sprinkle of feta or parmesan cheese over the vegetables right after they come out of the oven can add a lovely salty contrast and additional flavor.

For a festive twist, garnish your baked cod and veggies with toasted nuts or seeds for added crunch. Sliced almonds or pumpkin seeds not only provide texture but also boost the dish's nutritional profile, making this meal both visually appealing and satisfying.

Questions About Recipes

→ Can I use frozen cod for this recipe?

Yes, you can use frozen cod. Just make sure to fully thaw it before cooking.

→ What can I substitute for cod?

You can substitute with other white fish like haddock or tilapia.

→ How do I know when the cod is done?

The cod is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

→ Can I make this dish ahead of time?

For best results, it's recommended to prepare and bake it fresh. However, you can chop the vegetables ahead of time.