One-Pan Mediterranean Cod: A Simple & Delicious Weeknight Meal

This One-Pan Mediterranean Cod recipe is a lifesaver on busy weeknights! It’s quick, easy to clean up, and packed with healthy and delicious Mediterranean flavors. Flaky cod baked with vibrant vegetables, briny olives, and fragrant herbs – all in one pan! This dish is not only incredibly tasty but also a nutritious and satisfying meal the whole family will love.

## Why You’ll Love This One-Pan Mediterranean Cod

* **Easy Cleanup:** The best part? Minimal dishes! Everything cooks together in one pan.
* **Quick and Easy:** Ready in under 30 minutes, perfect for busy weeknights.
* **Healthy and Nutritious:** Packed with lean protein, healthy fats, and plenty of vegetables.
* **Flavorful and Delicious:** A vibrant blend of Mediterranean flavors that will tantalize your taste buds.
* **Versatile:** Easily customizable with your favorite vegetables and herbs.
* **Impressive but Simple:** Looks and tastes like you spent hours in the kitchen, but takes minimal effort.

## Ingredients You’ll Need

* **Cod Fillets:** Use fresh or frozen cod fillets. If using frozen, make sure they are fully thawed before cooking.
* **Cherry Tomatoes:** Add sweetness and acidity to the dish. Grape tomatoes also work well.
* **Red Onion:** Provides a sharp and savory flavor. Yellow onion can be substituted.
* **Bell Peppers:** Choose your favorite color or a mix for added visual appeal and different flavors. Red, yellow, and orange peppers are sweeter than green peppers.
* **Kalamata Olives:** Add a briny and salty flavor. Green olives can also be used.
* **Artichoke Hearts:** Marinated artichoke hearts add a tangy and slightly nutty flavor. You can use canned artichoke hearts in water, but drain them well before using.
* **Garlic:** Essential for adding a pungent and aromatic flavor.
* **Fresh Herbs:** A combination of oregano, thyme, and parsley adds a fresh and fragrant touch. Dried herbs can be used if fresh are not available.
* **Olive Oil:** Used for sautéing the vegetables and adding richness to the dish. Extra virgin olive oil is preferred for its flavor and health benefits.
* **Lemon Juice:** Brightens the flavors and adds a touch of acidity.
* **Salt and Pepper:** To season the dish to taste.
* **Optional:** Feta cheese, red pepper flakes, capers.

## Equipment

* **Large Oven-Safe Skillet or Baking Dish:** A 12-inch skillet or a 9×13 inch baking dish works well.
* **Cutting Board:** For prepping the vegetables.
* **Knife:** For chopping the vegetables.
* **Measuring Spoons and Cups:** For measuring the ingredients.

## Step-by-Step Instructions

Here’s a detailed guide on how to make this delicious One-Pan Mediterranean Cod:

**1. Prepare the Vegetables:**

* Preheat your oven to 400°F (200°C).
* Thinly slice the red onion.
* Chop the bell pepper into bite-sized pieces.
* Halve the cherry tomatoes.
* Mince the garlic.
* If using marinated artichoke hearts, drain and quarter them. If using canned artichoke hearts, drain them well and quarter them.

**2. Sauté the Vegetables:**

* Heat 2 tablespoons of olive oil in a large oven-safe skillet or baking dish over medium heat.
* Add the sliced red onion and bell peppers and cook for 5-7 minutes, or until softened.
* Add the minced garlic and cook for another minute, until fragrant. Be careful not to burn the garlic.

**3. Add the Remaining Ingredients:**

* Stir in the halved cherry tomatoes, Kalamata olives, and artichoke hearts.
* Sprinkle with oregano, thyme, salt, and pepper.

**4. Prepare the Cod:**

* Pat the cod fillets dry with paper towels. This will help them to brown nicely.
* Drizzle the cod fillets with olive oil and season with salt and pepper.

**5. Arrange the Cod:**

* Nestle the cod fillets among the vegetables in the skillet or baking dish.

**6. Bake:**

* Bake in the preheated oven for 12-15 minutes, or until the cod is cooked through and flakes easily with a fork. The cooking time will depend on the thickness of the cod fillets. A good internal temperature for cooked cod is 145°F (63°C).

**7. Garnish and Serve:**

* Remove the skillet or baking dish from the oven.
* Squeeze fresh lemon juice over the cod and vegetables.
* Garnish with fresh parsley and, if desired, crumbled feta cheese and red pepper flakes.
* Serve immediately. This dish is delicious on its own, or served with a side of quinoa, rice, or crusty bread.

## Tips for the Perfect One-Pan Mediterranean Cod

* **Don’t Overcrowd the Pan:** Make sure the vegetables are spread out in a single layer. If the pan is too crowded, the vegetables will steam instead of roast.
* **Use Fresh Ingredients:** Fresh ingredients will give you the best flavor. If using dried herbs, use about half the amount called for in the recipe.
* **Don’t Overcook the Cod:** Cod can become dry and tough if overcooked. Cook it just until it flakes easily with a fork.
* **Adjust the Seasoning:** Taste the vegetables and cod before serving and adjust the seasoning as needed. You may want to add more salt, pepper, or lemon juice.
* **Thaw Cod Properly:** If using frozen cod, thaw it completely in the refrigerator overnight for best results. Do not thaw at room temperature.
* **Pat Cod Dry:** Patting the cod dry before seasoning helps it achieve a better sear and prevents it from becoming soggy.
* **Use Good Quality Olive Oil:** Since olive oil is a key ingredient, opt for extra virgin olive oil for its superior flavor and health benefits.
* **Consider Broiling:** For the last minute or two of cooking, you can broil the cod briefly to get a nice golden-brown crust. Watch carefully to prevent burning.

## Variations and Substitutions

This recipe is very versatile, and you can easily customize it to your liking. Here are a few ideas:

* **Vegetables:** Add or substitute other vegetables such as zucchini, eggplant, broccoli, or asparagus.
* **Protein:** Use other types of fish such as halibut, salmon, or tilapia. You can also use shrimp or chicken.
* **Cheese:** Try different types of cheese such as Parmesan, goat cheese, or mozzarella.
* **Spices:** Add a pinch of red pepper flakes for a little heat. You can also add other spices such as paprika, cumin, or coriander.
* **Lemon:** Use lemon zest for extra lemon flavor.
* **Wine:** Add a splash of white wine to the vegetables while they are sautéing.
* **Broth:** Add a little chicken or vegetable broth to the pan for extra moisture.

## Serving Suggestions

This One-Pan Mediterranean Cod is delicious on its own, but it also pairs well with a variety of side dishes:

* **Quinoa:** A healthy and nutritious grain that complements the flavors of the dish.
* **Rice:** White rice, brown rice, or wild rice are all good choices.
* **Couscous:** A light and fluffy grain that is perfect for soaking up the sauce.
* **Crusty Bread:** For dipping into the delicious sauce.
* **Salad:** A simple green salad or a Greek salad would be a refreshing addition.
* **Roasted Vegetables:** Roasted asparagus, broccoli, or Brussels sprouts are all good choices.

## Make Ahead and Storage Instructions

* **Make Ahead:** You can prepare the vegetables ahead of time and store them in the refrigerator for up to 24 hours. When you are ready to cook, simply sauté the vegetables and add the cod.
* **Storage:** Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave.

## Nutritional Information (approximate, per serving)

* Calories: 350
* Protein: 35g
* Fat: 20g
* Carbohydrates: 10g
* Fiber: 3g

*Note: Nutritional information may vary depending on the specific ingredients used.*

## One-Pan Mediterranean Cod Recipe

recipe
### Ingredients:

* 1.5 lbs Cod fillets, fresh or thawed
* 1 pint Cherry tomatoes, halved
* 1 Red onion, thinly sliced
* 1 Bell pepper (any color), chopped
* 1/2 cup Kalamata olives, pitted and halved
* 1 (14 oz) can Artichoke hearts, quartered (or marinated, drained)
* 4 cloves Garlic, minced
* 2 tbsp Olive oil, plus more for drizzling
* 1 tbsp Fresh oregano, chopped (or 1 tsp dried)
* 1 tbsp Fresh thyme, chopped (or 1 tsp dried)
* 1/4 cup Fresh parsley, chopped
* 2 tbsp Lemon juice
* Salt and pepper to taste
* Optional: Feta cheese, crumbled; Red pepper flakes

### Instructions:

1. **Preheat:** Preheat oven to 400°F (200°C).
2. **Sauté Vegetables:** Heat 2 tbsp olive oil in a large oven-safe skillet or baking dish over medium heat. Add red onion and bell pepper and cook for 5-7 minutes, until softened. Add garlic and cook for 1 minute more, until fragrant.
3. **Add Remaining Vegetables:** Stir in cherry tomatoes, Kalamata olives, and artichoke hearts. Sprinkle with oregano, thyme, salt, and pepper.
4. **Prepare Cod:** Pat cod fillets dry and drizzle with olive oil. Season with salt and pepper.
5. **Arrange Cod:** Nestle cod fillets among the vegetables in the skillet.
6. **Bake:** Bake for 12-15 minutes, or until cod is cooked through and flakes easily with a fork.
7. **Garnish & Serve:** Remove from oven. Squeeze lemon juice over cod and vegetables. Garnish with fresh parsley, feta cheese (optional), and red pepper flakes (optional). Serve immediately.

## Enjoy!

This One-Pan Mediterranean Cod is a delicious and easy way to enjoy a healthy and flavorful meal. Give it a try tonight!