Sheet Pan Lemon Garlic Cod

In our home, weeknights are often a whirlwind. Between school runs, after-school activities, and the general chaos of family life, finding time to cook a healthy and delicious dinner can feel like a Herculean task. That’s why sheet pan meals have become my absolute best friend. And out of all the sheet pan recipes I’ve tried, this Sheet Pan Lemon Garlic Cod has risen to the top as a firm family favorite. Honestly, even my pickiest eater devours it, which is a testament to its incredible flavor and simplicity. The flaky, tender cod infused with bright lemon and savory garlic is simply irresistible. The best part? It’s incredibly quick to prepare and clean up is a breeze. If you’re looking for a healthy, flavorful, and fuss-free dinner that will have everyone asking for seconds, look no further. This Sheet Pan Lemon Garlic Cod is about to become your new go-to weeknight wonder.

Ingredients for Sheet Pan Lemon Garlic Cod

• Cod Fillets (1.5-2 lbs): The star of the show! Choose fresh or thawed frozen cod fillets. Look for thick, firm fillets for the best texture. Cod is a fantastic lean protein source and has a mild, delicate flavor that perfectly absorbs the lemon and garlic.
• Lemons (2-3): We’ll need both the zest and juice of fresh lemons. One lemon for zesting and juicing for the marinade and sauce, and the others for slicing and roasting alongside the cod, which caramelizes beautifully and adds extra flavor. Fresh lemon is key for that bright, citrusy zing!
• Garlic (4-5 cloves): Fresh garlic, minced or pressed, is crucial for that pungent, savory flavor that complements the lemon and cod so well. Don’t skimp on the garlic!
• Olive Oil (1/4 cup): Use good quality extra virgin olive oil. It adds richness and healthy fats, and helps the fish stay moist during baking. Olive oil also aids in browning and flavor development.
• Fresh Parsley (1/4 cup, chopped): Fresh parsley adds a vibrant green color and a fresh, herbaceous note to the dish. It brightens up the flavors and provides a lovely finishing touch.
• Dried Oregano (1 teaspoon): Oregano brings a warm, slightly peppery, and earthy flavor that works wonderfully with lemon, garlic, and fish.
• Salt and Black Pepper: To taste. Seasoning is essential to enhance the natural flavors of the cod and other ingredients. Freshly ground black pepper is always preferred.
• Optional: Red Pepper Flakes (1/4 teaspoon): For a touch of heat, a pinch of red pepper flakes can add a subtle kick that balances the lemon and garlic.

Instructions: How to Make Sheet Pan Lemon Garlic Cod

1. Preheat Your Oven and Prepare the Sheet Pan: Start by preheating your oven to 400°F (200°C). Preheating ensures the oven is at the right temperature when you place the cod in, allowing it to cook evenly and beautifully. Line a large baking sheet with parchment paper or foil. Parchment paper prevents sticking and makes cleanup incredibly easy. If using foil, lightly grease it to prevent sticking.
2. Prepare the Lemon Garlic Marinade: In a small bowl, whisk together the olive oil, lemon zest (from one lemon), lemon juice (from one lemon), minced garlic, dried oregano, salt, and black pepper (and red pepper flakes, if using). This is your flavor powerhouse! Make sure the garlic is finely minced or pressed to release its flavor fully into the marinade. Zesting the lemon first, before juicing, is much easier.
3. Marinate the Cod: Place the cod fillets on the prepared sheet pan. Pour the lemon garlic marinade evenly over the cod fillets, ensuring each fillet is well coated. Gently rub the marinade into the fish, making sure it penetrates all sides. Let the cod marinate for at least 10 minutes, or up to 30 minutes for even more flavor. While marinating for longer is optional, even a short 10-minute marinade will significantly enhance the flavor of the cod.
4. Slice the Remaining Lemons: While the cod is marinating, slice the remaining lemons into thin rounds. These lemon slices will be roasted alongside the cod, adding another layer of citrusy flavor and visual appeal.
5. Arrange Lemon Slices and Bake: Arrange the lemon slices around and on top of the cod fillets on the sheet pan. This infuses the cod with even more lemon flavor as they roast and caramelize. 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 your cod fillets, so start checking for doneness around 12 minutes. You’ll know the cod is cooked when it transitions from translucent to opaque and flakes easily when gently pressed with a fork. Avoid overcooking, as cod can become dry if cooked for too long.
6. Garnish and Serve: Once the cod is cooked, remove the sheet pan from the oven. Sprinkle the fresh chopped parsley over the cod and lemon slices. The parsley adds freshness and a pop of color. Serve immediately and enjoy your delicious and healthy Sheet Pan Lemon Garlic Cod! The aroma alone is enough to make your mouth water.

Nutrition Facts for Sheet Pan Lemon Garlic Cod (per serving)

(Note: Nutrition facts are approximate and may vary based on specific ingredients and serving sizes.)

• Serving Size: 1 Cod Fillet (approximately 4-5 oz cooked) – This recipe typically serves 4-6 people depending on the size of the cod fillets and side dishes.
• Calories: Approximately 250-300 kcal per serving – This recipe is relatively low in calories, making it a great option for those watching their calorie intake. The calories primarily come from the cod and olive oil, both of which offer nutritional benefits.
• Protein: 30-35 grams per serving – Cod is an excellent source of lean protein, which is essential for building and repairing tissues, and keeping you feeling full and satisfied. Protein is also crucial for maintaining muscle mass and supporting various bodily functions.
• Fat: 10-15 grams per serving – This includes healthy fats primarily from olive oil and naturally occurring fats in cod. Olive oil is rich in monounsaturated fats, which are beneficial for heart health. The fats in cod also contribute to its flavor and texture.
• Vitamin B12: Excellent source – Cod is naturally rich in Vitamin B12, which is vital for nerve function, red blood cell formation, and DNA synthesis. Vitamin B12 is particularly important for energy levels and overall neurological health.

Preparation Time for Sheet Pan Lemon Garlic Cod

• Prep Time: 15 minutes – This includes the time to gather ingredients, prepare the marinade (zesting lemon, juicing lemon, mincing garlic, mixing marinade), and marinating the cod. The recipe is designed for speed and efficiency, minimizing prep time.
• Cook Time: 12-15 minutes – The actual baking time is quick, ensuring a fast weeknight meal. The exact cook time depends on the thickness of the cod fillets and your oven’s calibration.
• Total Time: Approximately 27-30 minutes – From start to finish, you can have a delicious and healthy dinner on the table in under 30 minutes. This makes it perfect for busy weeknights when time is of the essence.

How to Serve Sheet Pan Lemon Garlic Cod

This versatile Sheet Pan Lemon Garlic Cod pairs beautifully with a variety of side dishes. Here are some delicious serving suggestions:

• Grains:
  • Quinoa: A healthy and protein-rich grain that complements the light flavor of the cod. Quinoa provides a good source of fiber and complex carbohydrates.
  • Brown Rice: Another nutritious whole grain option, brown rice offers a slightly nutty flavor and a satisfying texture.
  • Couscous: Quick-cooking and fluffy, couscous is a great choice for a speedy side dish. You can easily add herbs or lemon zest to couscous for extra flavor.
  • Orzo Pasta: Small, rice-shaped pasta that can be tossed with olive oil, herbs, and a squeeze of lemon juice.
• Vegetables:
  • Roasted Asparagus: Roast asparagus alongside the cod on the sheet pan for an even easier meal. Simply toss asparagus with olive oil, salt, and pepper and add to the sheet pan during the last 10 minutes of cod cooking.
  • Roasted Broccoli: Similar to asparagus, broccoli florets roast beautifully on a sheet pan and pair well with lemon and garlic.
  • Green Beans: Sautéed or roasted green beans are a classic and healthy side dish that complements fish.
  • Lemon Roasted Potatoes: For a heartier meal, roast potato wedges with lemon and herbs.
  • Simple Salad: A fresh green salad with a light vinaigrette provides a refreshing contrast to the richness of the cod.
• Other Serving Suggestions:
  • Lemon Wedges: Serve extra lemon wedges on the side for those who like an extra burst of citrus.
  • Fresh Herbs: Garnish with extra fresh parsley, dill, or chives for added flavor and visual appeal.
  • Garlic Aioli: A creamy garlic aioli or a simple yogurt-based dill sauce can add a delicious creamy element to the dish.
  • Crusty Bread: Serve with crusty bread for soaking up the flavorful lemon garlic sauce from the sheet pan.

Additional Tips for Perfect Sheet Pan Lemon Garlic Cod

1. Don’t Overcook the Cod: Cod cooks quickly and can become dry if overcooked. Keep a close eye on it and remove it from the oven as soon as it flakes easily with a fork and is opaque throughout. Using an instant-read thermometer can help ensure perfect doneness (aim for 145°F or 63°C).
2. Use Fresh, High-Quality Ingredients: The flavor of this dish relies heavily on the freshness of the lemon, garlic, and herbs. Use fresh lemons for the best zest and juice, and fresh garlic for its pungent aroma. Fresh herbs will also elevate the flavor significantly.
3. Adjust Seasoning to Your Taste: Taste the marinade before pouring it over the cod and adjust the salt, pepper, and garlic to your liking. Everyone’s palate is different, so don’t be afraid to customize the seasoning to your preferences.
4. Consider Marinating for Longer (Optional): While a short 10-minute marinade is sufficient, marinating the cod for up to 30 minutes can infuse it with even more flavor. However, avoid marinating for too long, as the lemon juice can start to “cook” the fish and affect its texture.
5. Add Vegetables to the Sheet Pan: Make it a complete sheet pan meal by adding vegetables like asparagus, broccoli, bell peppers, or cherry tomatoes to the pan alongside the cod. Adjust the cooking time for the vegetables as needed, adding them earlier if they require longer to cook than the cod.
6. Broil for a Crispy Top (Optional): For a slightly crispy top, you can broil the cod for the last 1-2 minutes of cooking. Keep a very close eye on it while broiling to prevent burning. Broiling adds a nice textural contrast to the flaky cod.
7. Don’t Discard the Roasted Lemon Slices: The roasted lemon slices become wonderfully caramelized and mellow during baking. Squeeze the roasted lemon juice over the cod and side dishes for an extra burst of citrus flavor. They are also edible and provide a unique sweet and tangy flavor.
8. Make it Ahead (Partial Prep): You can prepare the lemon garlic marinade ahead of time and store it in the refrigerator for up to 2 days. You can also chop the parsley and slice the lemons in advance. This can significantly reduce prep time on busy weeknights. However, it’s best to marinate the cod just before cooking for optimal texture.

Frequently Asked Questions (FAQ) About Sheet Pan Lemon Garlic Cod

Q1: Can I use frozen cod for this recipe?

A: Yes, you can use frozen cod fillets. Make sure to thaw them completely before marinating and baking. Thawing ensures even cooking and prevents the fish from becoming watery. The best way to thaw cod is overnight in the refrigerator. You can also quick-thaw it in a sealed bag submerged in cold water, changing the water every 30 minutes.

Q2: How do I know when the cod is cooked through?

A: Cod is cooked through when it is opaque throughout and flakes easily with a fork. The internal temperature should reach 145°F (63°C). Start checking for doneness around 12 minutes and avoid overcooking. Overcooked cod will be dry and tough.

Q3: Can I add vegetables to the sheet pan with the cod?

A: Absolutely! Roasting vegetables alongside the cod is a great way to make this a complete one-pan meal. Good options include asparagus, broccoli, bell peppers, cherry tomatoes, and onions. Consider the cooking time of the vegetables; denser vegetables like potatoes or carrots may need to be added to the sheet pan earlier than the cod.

Q4: What if I don’t have fresh parsley? Can I use dried parsley?

A: Fresh parsley is preferred for its bright flavor and vibrant color. However, if you don’t have fresh parsley, you can use dried parsley. Use about 1 teaspoon of dried parsley in place of 1/4 cup of fresh parsley. Keep in mind that dried herbs have a more concentrated flavor, so use them sparingly. Fresh herbs are always recommended for the best taste.

Q5: Can I use a different type of fish instead of cod?

A: Yes, you can substitute other white fish fillets for cod. Good alternatives include haddock, halibut, tilapia, or pollock. The cooking time may need to be adjusted slightly depending on the thickness of the fish fillets. Choose a firm, white fish that flakes easily when cooked.

Q6: How do I store leftover Sheet Pan Lemon Garlic Cod?

A: Store leftover cooked cod in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven, microwave, or skillet until heated through. Be careful not to overheat the cod when reheating, as it can become dry. Leftover cod is also delicious cold in salads or fish tacos.

Q7: Can I make this recipe ahead of time?

A: You can prepare the lemon garlic marinade ahead of time and store it in the refrigerator for up to 2 days. You can also chop the parsley and slice the lemons in advance. However, it’s best to marinate and bake the cod just before serving for the best texture and flavor. Marinating the cod for too long can affect its texture due to the acidity of the lemon juice.

Q8: Is this recipe healthy?

A: Yes, Sheet Pan Lemon Garlic Cod is a very healthy recipe! Cod is a lean protein source, low in fat and calories, and rich in essential nutrients like Vitamin B12. Olive oil provides healthy monounsaturated fats. The lemon and garlic add flavor without adding extra calories or unhealthy fats. This recipe is a great option for a healthy and balanced meal.

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