One-Pan Mediterranean Cod and Zucchini
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
Flaky cod and tender zucchini roast together on one sheet pan with tomatoes, olives, and lemon — a light, bright Mediterranean dinner in minutes.
Light, flaky, and impossibly easy — this one-pan Mediterranean cod with zucchini tastes like a seaside restaurant plate pulled off in twenty-three minutes. White fish fillets bake on a bed of zucchini, cherry tomatoes, and briny olives, soaking up lemon, garlic, and oregano as they turn tender and golden at the edges. The vegetables release just enough juice to keep everything moist without any sauce-making drama. We love it as a weeknight reset: healthy, fast, elegant, and coated in sunshine-bright Mediterranean flavors.
🥄 Ingredients
- 🫗 600g cod (or other white fish) fillets
- 🫗 2 medium zucchini, sliced into half-moons
- 🫗 1.5 cups (240g) cherry tomatoes
- 🫗 1/4 cup (40g) pitted Kalamata olives
- 🫗 1/4 red onion, thinly sliced
- 🫗 3 tbsp olive oil
- 🫗 3 garlic cloves, minced
- 🫗 Zest and juice of 1 lemon
- 🫗 1 tsp dried oregano
- 🫗 Salt, black pepper, and fresh parsley to finish
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
**Preheat the oven to 200°C (400°F)** and line a sheet pan with parchment.
**In a bowl**, toss the zucchini, tomatoes, olives, and red onion with half the olive oil, garlic, oregano, salt, and pepper. Spread on the pan.
**Roast the vegetables 8 minutes** to give them a head start.
**Pat the cod dry**, place it over the vegetables, and brush with the remaining oil, lemon zest, and a squeeze of lemon.
**Bake 10–12 minutes** until the fish flakes with a fork.
**Scatter with parsley, add the remaining lemon juice**, and serve.
⚠️ Common Mistakes
- ✕
Overbaking the cod into chalky, dry strands.
- ✕
Crowded pan that steams the vegetables instead of roasting them.
- ✕
Too little salt — white fish and zucchini both want a confident pinch.
- ✕
Skipping the rest before serving; 3 minutes holds the juices.
🔄 Variations
Swap the fish: sea bass, haddock, or tilapia all work.
Add white beans or chickpeas to the pan for more substance.
Pesto drizzle over the cooked fish for a different herbal lift.
Chopped basil or dill in place of the parsley.
🧊 Storage
- 📦
Best the day it's made; leftovers keep a day refrigerated and flake best when gently warmed.
💡 Chef Tips
Pat the fish very dry for the cleanest, most delicate flakes.
Give vegetables a head start so they're tender when the fish finishes.
Pull the cod at the first sign of flaking; white fish goes from perfect to dry fast.
Finish with lemon at the plate, never the oven, for the brightest pop.
❓ FAQ
How do I know the cod is done?
It flakes easily with a fork and registers 60°C at the center.
Can I use frozen cod?
Yes — thaw in the fridge overnight and pat dry before baking.
What if I don't like olives?
Skip them, or add capers for a similar briny pop.
How many calories?
About 340 per serving — a light yet satisfying dinner.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →