Mediterranean Cod and Vegetables Sheet Pan Supper Recipe | Yummly
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Mediterranean Cod and Vegetables Sheet Pan Supper

YUMMLY(3)
Yummly User: "I've made this a few times. It's so quick and eas…" Read More
13Ingredients
35Minutes
260Calories
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Mediterranean Cod and Vegetables Sheet Pan Supper
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Description

The flavors of herbs, briny olives, and lemony tahini sauce in this cod dish will transport you to the Mediterranean. Frozen cod is an affordable way to get one of your two to three recommended servings of seafood each week. If you remember to thaw the fish in the refrigerator the night before, you’ll be ready to cook. But no worries if you don’t — just flash-thaw the fish in a zip-top bag in a bowl of cool water, changing the water frequently, about 30 minutes. The recipe is a Yummly original created by Rima Kleiner, MS, RDN.

Ingredients

US|METRIC
4 SERVINGS
  • 2 Tbsp. extra-virgin olive oil (divided)
  • 1 tsp. Italian herbs (or herbes de Provence, or dried oregano)
  • 3/4 tsp. salt (divided, plus more to taste)
  • 3/4 tsp. black pepper (divided)
  • 1 lb. broccoli florets
  • 1 pt. cherry tomatoes
  • 1/2 cup pitted kalamata olives
  • 4 cod fillets (3/4 to 1 inch thick and 1 1/4 to 1 1/2 lb. total, thawed if frozen)
  • 6 Tbsp. tahini (sesame paste)
  • 3 Tbsp. water (plus more if needed)
  • 2 Tbsp. lemon juice (plus more to taste)
  • 1 large garlic clove (minced)
  • chopped fresh parsley (optional)
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Directions

  1. Preheat oven to 425°F. Line a sheet pan with parchment paper or aluminum foil.
  2. In a large bowl, combine 1 Tbsp. olive oil, Italian herbs, and 1/4 tsp. each salt and pepper.
  3. Cut any large broccoli florets in half. Add broccoli, tomatoes, and olives to seasoned oil and toss to combine. Arrange vegetables around outer edge of sheet pan.
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NutritionView More

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260Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories260Calories from Fat170
% DAILY VALUE
Total Fat19g29%
Saturated Fat2.5g13%
Trans Fat
Cholesterol
Sodium650mg27%
Potassium670mg19%
Protein9g
Calories from Fat170
% DAILY VALUE
Total Carbohydrate19g6%
Dietary Fiber7g28%
Sugars5g
Vitamin A35%
Vitamin C200%
Calcium20%
Iron15%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Reviews(3)

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Yummly User a month ago
I've made this a few times. It's so quick and easy to prepare.The tahini sauce is key to this most delicious dish. The last time I made it was for my parents who are on a low sodium diet so I omitted the salt altogether. I rinsed and patted dry the fish, and the olives to try to reduce the salt. I did add sliced mushrooms because I had them on hand, and previously I've added chunked up zucchini. All in all it's a great recipe, I'm always looking out for quick one-pan recipes like this for a busy lifestyle. Will make again.
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Yummly User 3 months ago
fantastic and easy to make! will definitely do this again soon.
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Yummly User 3 months ago
This turned out perfect and it was a really easy weeknight meal. Light, delicious and satisfying. I have some picky eaters (who are perhaps vampires) at my house who shrivel at the mere mention of garlic, so I microwaved it with some lemon for a minute to mellow it out before adding it to the sauce. Will absolutely make this again.

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