Baked Cod Supper Fillet

One Tuesday evening, I pulled a package of cod from the freezer without a plan, just knowing I needed something that wouldn't keep me in the kitchen past seven. The vegetables in my crisper drawer were threatening to wilt, and somehow throwing everything together on a sheet felt smarter than roasting them separately. Twenty minutes later, the kitchen smelled like lemon and herbs, and I realized this wasn't just dinner—it was exactly what I'd been craving without knowing it.

I made this for my sister on a Sunday when she'd had a rough week, and she actually asked for the recipe before finishing her plate. That's when I knew it wasn't just easy—it was the kind of dish that makes people feel cared for without you having to fuss. The lemon does something magical to cod that no sauce ever could.

Ingredients

• Cod fillets: Look for thick, creamy-white pieces that feel firm to the touch; thinner fillets can dry out before the vegetables finish cooking.
• Red bell pepper: The sweetness balances the fish beautifully, and it stays just crisp enough under foil to give you a pleasant bite.
• Zucchini: Slice it thin so it cooks through in twenty minutes without turning to mush.
• Red onion: Thinly sliced, it loses its sharpness and adds subtle sweetness to the whole pan.
• Cherry tomatoes: They burst during cooking and create a light sauce that pools around the fish.
• Garlic: Mince it small so it distributes evenly and infuses everything without overpowering the delicate fish.
• Fresh parsley: Added at the end, it brightens the whole dish and makes it look like you tried harder than you did.
• Lemon: Both zest and juice matter here—the zest goes on the fish, the juice on the vegetables so every layer tastes intentional.
• Olive oil: Good enough to taste, split between the vegetables and the fish so both get their share of richness.
• Dried oregano: This is what makes it taste Mediterranean, that grassy, slightly peppery note that cod loves.

Instructions

Get your oven honest and hot:

Preheat to 200°C (400°F) while you prep, so the temperature is steady and everything cooks evenly.

Build the vegetable base:

Toss your sliced pepper, zucchini, red onion, and cherry tomatoes in the baking dish with one tablespoon of olive oil, half the lemon juice, and half your salt and pepper. The vegetables need seasoning too, not just the fish.

Nestle the cod on top:

Arrange the fillets in a single layer right on the vegetables, then drizzle with remaining olive oil and lemon juice. Sprinkle the lemon zest, minced garlic, oregano, and remaining seasonings directly onto each fillet so they stay put while baking.

Steam under foil first:

Cover tightly with aluminum foil and bake for exactly twelve minutes. The foil traps moisture so the fish stays tender and the vegetables begin to soften without drying out.

Uncover and finish:

Remove the foil and bake for another eight minutes until the cod turns opaque and flakes easily with a fork. Those last eight minutes are when the vegetables start caramelizing and the whole pan comes together.

Finish and serve:

Scatter fresh parsley over the top right before serving and arrange lemon wedges on the side for squeezing. Each person can adjust the brightness to their taste.

Save

My daughter, who usually pushes fish around her plate, asked for seconds that night. That moment—when something so simple becomes the reason someone smiles during dinner—is why I keep making this. It's proof that good food doesn't need to be complicated.

Why Baking Makes Sense Here

Baking cod in one pan means the fish poaches gently in its own moisture while the vegetables get direct heat from the oven's sides. There's no pan-watching, no juggling multiple burners, and cleanup is honestly just rinsing one dish. The vegetables soften enough to be tender but maintain their individual flavors instead of melting into each other.

The Lemon Question

I used to think lemon was just a garnish, something you squeezed at the end if you felt fancy. Then I started adding it in two ways—zest early so it cooks into the fish, and juice on the vegetables so they absorb it while everything bakes together. The result is more balanced and less one-note than if you just used fresh lemon at the end.

Making It Your Own

This recipe is forgiving in ways that make it perfect for experimenting. You can swap vegetables based on what's in your fridge, or what you're in the mood for. The bones of the dish—fish, lemon, olive oil, oven heat—stay the same, and everything else bends to what you have on hand.

• Try adding a small handful of olives or capers if you want a sharper, Mediterranean edge.
• If you can't find cod, haddock or pollock work beautifully and cost less most of the time.
• Serve it straight from the pan with crusty bread, or over steamed potatoes if you want something more substantial.

Save

This dish quietly became one of my go-to weeknight meals because it asks almost nothing of you but delivers something that tastes like you've been cooking all day. That's the real win.

Recipe FAQs

→ How do I tell when the cod is fully cooked?

The cod is cooked when it becomes opaque, flakes easily with a fork, and reaches an internal temperature of 63°C (145°F).

→ Can I substitute other fish for cod in this dish?

Yes, haddock or pollock work well as alternatives and have similar cooking times and textures.

→ What vegetables pair best for baking with cod?

Bell peppers, zucchini, red onions, and cherry tomatoes complement the cod by adding sweetness and slight acidity.

→ Should I cover the baking dish with foil?

Covering initially helps steam the fish and vegetables gently, preserving moisture, then removing foil allows light browning.

→ How can I add more Mediterranean flavor?

Adding olives or capers before baking intensifies the Mediterranean profile with briny, savory notes.

→ Is this dish suitable for gluten-free and low-carb diets?

Yes, it uses fresh fish and vegetables without gluten-containing ingredients and is naturally low in carbohydrates.