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Sheet Pan Mediterranean Baked Cod with Roasted Pepper and Olive Medley

By PanPotPlates Test KitchenReviewed by PanPotPlates Editorial TeamPublished Apr 9, 2026 · Updated May 11, 2026
Mediterranean-Inspired 40 mins sheetpanonepaneasyhealthyfamily-friendlypescatarianglutenfreedairyfreeflavorfulfreezableseasonalfamilydinner

Whip up this quick and healthy Sheet Pan Mediterranean Baked Cod with Roasted Pepper and Olive Medley — a flavorful, gluten-free, and dairy-free meal featuring perfectly roasted cod fillets alongside sweet bell peppers, savory Kalamata olives, and aromatic herbs. Perfect for family-friendly weeknight dinners or meal prep.

Sheet Pan Mediterranean Baked Cod with Roasted Pepper and Olive Medley
Prep 15 min
Cook 25 min
Total 40 min
Servings 4
Difficulty easy
Cuisine Mediterranean-Inspired

Recipe Details

Prep15 min
Cook25 min
Total40 min
Servings4
Difficultyeasy
CuisineMediterranean-Inspired
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Ingredients

Servings 4
  • 4 cod fillets (about 6 oz each), skin removed
  • 2 red bell peppers, sliced into strips
  • 1 yellow bell pepper, sliced into strips
  • 1/2 cup Kalamata olives, pitted and halved
  • 1 medium red onion, cut into wedges
  • 3 cloves garlic, minced
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon crushed red pepper flakes (optional)
  • Juice of 1 lemon
  • Zest of 1 lemon
  • Salt and freshly ground black pepper, to taste
  • 2 tablespoons fresh parsley, chopped (for garnish)
  • Lemon wedges, for serving

Instructions

  1. Preheat oven to 425°F (220°C). Line a large sheet pan with parchment paper or lightly grease it.
  2. In a large bowl, toss together sliced red and yellow bell peppers, red onion wedges, Kalamata olives, and minced garlic.
  3. Drizzle 2 tablespoons olive oil over the vegetables. Season with dried oregano, smoked paprika, salt, pepper, and crushed red pepper flakes, if using. Toss to coat evenly.
  4. Spread the vegetable mixture in a single layer on the prepared sheet pan.
  5. Roast vegetables for 15 minutes in the preheated oven.
  6. Meanwhile, pat cod fillets dry with paper towels. Combine remaining 1 tablespoon olive oil with lemon juice, lemon zest, and a pinch of salt and pepper in a small bowl.
  7. After 15 minutes, remove the sheet pan and nestle the cod fillets among the vegetables.
  8. Brush each cod fillet with the lemon-olive oil mixture.
  9. Return the sheet pan to the oven and roast all together for an additional 10 minutes, or until cod is opaque and flakes easily.
  10. Remove from oven, sprinkle with fresh chopped parsley, and serve immediately with extra lemon wedges.

Frequently Asked Questions

Reader questions and answers for this recipe will appear here.

Customize this Sheet Pan Mediterranean Baked Cod with Roasted Pepper and Olive Medley by swapping ingredients based on dietary needs or what’s available:

  • Fish: Replace cod with other firm white fish like halibut or mahi-mahi. For vegetarian or vegan variations, use firm tofu slices or chickpea flour-based cutlets.
  • Olives: Substitute Kalamata olives with green olives, Castelvetrano olives, or another preferred variety for milder or different flavor profiles.
  • Vegetables: Swap bell peppers for any color or add zucchini, cherry tomatoes, or eggplant for variety and seasonal flair.
  • Alliums: Use shallots or green onions instead of red onion and garlic if desired.
  • Oils: Avocado oil or light coconut oil work well as dairy-free and healthy alternatives to extra-virgin olive oil.
  • Herbs and spices: Try fresh thyme or basil in place of oregano, or opt for sweet paprika instead of smoked for less heat.

These substitutions maintain the recipe’s easy, wholesome, gluten-free, dairy-free profile and suitability for sheet pan and one-pan cooking with minimal cleanup.

Pan Or Pot Required

This recipe is designed as a Sheet Pan Dinner, where all ingredients cook together on one large rimmed baking sheet. Using a rimmed sheet pan ensures even roasting of the cod fillets and the vibrant bell pepper and Kalamata olive medley, enhancing natural flavors through caramelization while simplifying cleanup.

Line your sheet pan with parchment paper or grease lightly to prevent sticking and ensure easy cleaning. The ample surface area allows the vegetables to roast in a single layer and the cod to cook evenly without steaming.

Recommended cookware: A standard rimmed baking sheet or half-sheet pan that comfortably fits all ingredients without overcrowding.

This one-pan method keeps the recipe quick, easy, and family-friendly—ideal for hassle-free weeknight Mediterranean-inspired meals with minimal mess.

Cookware Size Guidance

For best results with this Sheet Pan Mediterranean Baked Cod with Roasted Pepper and Olive Medley, use a standard half-sheet pan (approximately 18 x 13 inches). This size accommodates the sliced bell peppers, onion, olives, and cod fillets spread out in a single layer for optimal roasting and flavor development.

A pan that is too small will overcrowd the ingredients and cause steaming, diminishing texture. Conversely, an excessively large pan could thinly spread the components and alter cooking times. A half-sheet pan strikes the right balance for even cooking and caramelization.

If you don’t have a half-sheet pan, any rimmed baking sheet or shallower roasting tray with similar dimensions will suffice. Be sure to line it with parchment paper or grease lightly for ease of cleanup.

Cookware Swap Guidance

This recipe’s strength lies in the sheet pan cooking technique, which delivers even roasting and simplified cleanup. If you lack a sheet pan, consider these alternatives to maintain flavor, texture, and convenience:

  • Rimmed Roasting Pan or Baking Tray: Similar low-edged pans work well to spread out the ingredients for even cooking.
  • Casserole Dish: A wide, shallow ceramic or glass dish can be used, though keep an eye on crowding to ensure proper roasting instead of steaming.
  • Oven-Safe Skillet (Cast Iron preferred): Use a large skillet that can hold all ingredients in a single layer; check for doneness as roasting times might vary.

To keep the meal quick, healthy, and family-friendly, avoid deep or narrow pots that crowd ingredients and promote steaming. Select cookware that offers a flat, spacious cooking surface for ideal Mediterranean-inspired results with minimal mess.

Leftovers Quality

This Sheet Pan Mediterranean Baked Cod with Roasted Pepper and Olive Medley stores well in an airtight container in the refrigerator for up to 2 days. For best flavor and texture, refrigerate leftovers promptly within two hours of cooking.

Reheat gently in a 350°F (175°C) oven for 10–12 minutes covered loosely with foil to keep the cod moist. Alternatively, microwave on medium power in 1-minute intervals, stirring the vegetables between cycles. Avoid overheating to preserve the flaky texture and vibrant vegetable colors.

Though freezer-friendly, it’s recommended to freeze the cod and roasted vegetables separately to retain the best taste and texture. Thaw completely in the refrigerator before reheating as described.

This approach supports convenient meal prep and reduces waste while preserving the bright Mediterranean flavors for quick family lunches or dinners throughout the week.

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