If dinner had a cheat code, this would be it. Bright lemon, punchy garlic, flaky cod, and a rainbow of veggies—on one pan—with a timer you can actually trust.

No culinary school moves, no 15 spices you’ll never use again. Just clean flavor, big payoff, and a plate that looks like you tried way harder than you did.

Want a dinner that crushes cravings, trims the chaos, and still feels fancy? Buckle up.

The Magic in This Recipe

This dish nails the sweet spot between healthy and wildly satisfying.

The cod stays ultra-juicy thanks to a quick marinade and a veggie bed that keeps moisture locked in. Roasting brings out caramelized edges in the veggies, while lemon and garlic create a zesty, aromatic sauce right on the pan.

It’s a one-pan operation with restaurant-level flavor, zero drama.

Baked Lemon Garlic Cod with Veggies: Weeknight Flex

Recipe by Wendy CarterCourse: Dinner, Low-Carb

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

370

kcal

Ingredients

Cod fillets: 4 pieces (5–6 oz each), about 1 inch thick
Lemons: 2 (zest of 1, juice of both), plus extra wedges for serving
Garlic: 4–5 cloves, finely minced
Olive oil: 3 tablespoons
Butter: 2 tablespoons, melted (optional but recommended)
Honey or maple syrup: 1 teaspoon (balances acidity)
Fresh parsley: 1/4 cup, chopped
Vegetables: 4 cups total, mixed—broccolini or broccoli florets, cherry tomatoes, thin-sliced red onion, bell pepper strips, and zucchini half-moons
Spices: 1 teaspoon smoked paprika, 1/2 teaspoon dried oregano, 1/2 teaspoon crushed red pepper (optional)
Salt & pepper: 1–1.5 teaspoons kosher salt, 1/2 teaspoon black pepper
Capers: 1 tablespoon, drained (optional zing)
Lemon slices: 1 lemon, thinly sliced for topping

Step-by-Step Instructions

Heat the stage: Preheat oven to 425ºF (220ºC). Line a large sheet pan with parchment for easy cleanup.
Whisk the magic: In a bowl, combine olive oil, melted butter, lemon zest, lemon juice, minced garlic, honey, smoked paprika, oregano, salt, and pepper. Stir in capers if using.
Season the veggies: Toss the broccoli, cherry tomatoes, onion, bell pepper, and zucchini with half the marinade. Spread evenly on the sheet pan.
Roast round one: Bake veggies for 8–10 minutes to jump-start caramelization.
Prep the cod: Pat cod dry with paper towels. Brush with remaining marinade and season lightly with a pinch more salt and pepper.
Add the fish: Pull the pan, nestle cod fillets among the veggies, top with lemon slices, and spoon any leftover marinade over the fish.
Roast to flaky perfection: Return to oven for 10–12 minutes, until cod flakes easily and reaches an internal temp of 145ºF (63ºC).
Finish with freshness: Sprinkle parsley over everything. Serve with extra lemon wedges and a drizzle of the pan juices. High-five yourself.

Storage Tips

Fridge: Store leftovers in an airtight container for up to 2 days. Cod is delicate; don’t push it.
Reheat: Warm gently at 300°F (150°C) for 8–10 minutes, or microwave at 50% power in short bursts.
Add a squeeze of lemon to revive flavor.
Freezer: Not ideal for cooked cod with veggies—texture gets meh. If you must, freeze the cooked cod separately up to 1 month.

Wholesome Benefits

Lean protein powerhouse: Cod offers high-quality protein with minimal fat, ideal for muscle recovery and satiety.
Brain-friendly fats: While lower in omega-3s than salmon, cod still brings beneficial fatty acids to the party.
Veggie victory: Fiber, antioxidants, and vitamins A, C, and K from the colorful veg help immunity, gut health, and overall energy.
Light but filling: High protein + fiber = full plate, lighter calorie load.
Win-win.

Nutrition Stats

Approximate per serving (1 cod fillet + 1 cup roasted veggies):

Calories: ~370
Protein: 33–36 g
Carbs: 18–22 g
Fat: 16–18 g
Fiber: 4–6 g
Sodium: ~520 mg (varies by salt and capers)

Numbers will vary based on fillet size, oil used, and veggie selection, FYI.

Don’t Make These Errors

Skipping the pre-roast on veggies: If you add everything at once, the cod overcooks while the veg underwhelm. Stagger the bake.
Not drying the fish: Wet cod won’t brown; it steams.
Pat it dry like you mean it.
Overbaking “just to be safe”: Cod goes from silky to sawdust fast. Pull at 145°F or when it flakes with gentle pressure.
Neglecting acid balance: Lemon is your flavor megaphone.
Don’t skip the zest or the final squeeze.
Pan crowding gone wild: If your veggies are piled, they’ll steam. Use a big sheet or two pans.

Easy Swaps & Alternatives

Fish swap: Use haddock, pollock, tilapia, or halibut.
Adjust time for thicker cuts (+2–4 minutes).
Dairy-free: Replace butter with more olive oil or avocado oil.
Low-carb focus: Skip bell peppers and onions; add asparagus, mushrooms, and extra zucchini.
Herb twist: Try dill, basil, or chives in place of parsley. Tarragon if you’re feeling fancy.
Heat lovers: Add extra red pepper flakes or a swirl of harissa to the marinade.
Citrus remix: Sub part of the lemon with lime or orange for a softer, sweeter vibe.

FAQ

How do I know when cod is done without a thermometer?

Press the thickest part with a fork—if it flakes into large, moist segments and looks opaque, it’s ready.

No glassy/raw sheen should remain. If it’s dry and crumbles, you went too far.

Can I make this with frozen cod?

Yes, but thaw fully in the fridge overnight and pat very dry.

Frozen-to-oven works in a pinch, IMO, but texture and browning will take a hit.

What can I serve with this to make it a full meal?

Try quinoa, couscous, or roasted potatoes. For lighter options, a garlicky cauliflower mash or a lemony arugula salad is perfect.

Is this recipe kid-friendly?

Absolutely.

Skip or reduce red pepper flakes, and consider smaller veg cuts for easy bites. The lemon-garlic flavor is bright but not aggressive.

Can I meal prep this?

Yes—roast the veggies ahead and cook the cod fresh in 10–12 minutes.

Cooked cod doesn’t love long storage, so keep that part last-minute.

How do I avoid the fishy smell?

Use very fresh cod, dry it well, and lean on lemon zest and juice. Proper ventilation helps, and a quick simmer of water with lemon slices post-cook clears the air fast.

To Sum It Up

This Baked Lemon Garlic Cod with Veggies is your weeknight power move: fast, fresh, and ridiculously flavorful.

One pan, minimal cleanup, and a flaky, zesty result that tastes like you paid for it. Keep the lemon bold, the fish moist, and the veggies roomy—and dinner basically cooks itself.

Repeat-worthy? Oh, 100%.

Baked Lemon Garlic Cod with Veggies: Weeknight Flex

The Magic in This Recipe