Your New Favorite Weeknight Dinner is Here!

Hey there, friend! Come on in, grab an apron, and let’s get something delicious simmering. Have you ever had one of those days where you stare into the fridge, willing a magical, healthy, and ridiculously easy dinner to just… appear? You’re craving something that feels nourishing and special, but you also don’t want to spend the next hour wrestling with a mountain of pots and pans. I see you nodding! We’ve all been there, and that’s exactly why this recipe for Baked Cod with Roasted Veggies is about to become your new kitchen bestie.

This isn’t just another fish recipe. This is my go-to for a meal that is light yet satisfying, packed with flavor but not with effort. We’re talking tender, flaky cod fillets, kissed with garlic and smoky paprika, roasted on a single sheet pan alongside bright, crisp-tender asparagus and sweet, earthy carrots. In under 30 minutes, you’ll have a complete, beautiful meal on the table that will have everyone asking for seconds. It’s the kind of dish that proves you don’t need fancy techniques or a ton of time to create something truly wonderful. So, preheat that oven—we’re about to make magic happen.

The Little Beach Town & The Perfect Fish Dinner

This recipe always takes me right back to a tiny, sun-bleached cottage my family used to rent every summer in a small New England fishing village. The air always smelled like salt and pine, and the highlight of every trip was a late afternoon walk down to the pier where the day’s catch was coming in. My dad would pick out the freshest cod he could find, still glistening, while my mom and I would raid the farm stand for whatever veggies looked best that day.

Back at the cottage, with the screen door slamming shut behind us, we’d throw everything together with olive oil, lemon, and whatever herbs we had. The simplicity was the whole point. We’d eat it straight off the baking sheet, squeezed onto the porch, listening to the crickets and feeling completely, utterly happy. That’s the feeling I try to capture every time I make this dish—the pure, uncomplicated joy of a meal made with fresh ingredients and shared with people you love. It’s more than dinner; it’s a little edible vacation.

Gathering Your Flavor All-Stars

One of the best things about this recipe is its simplicity. We’re using a handful of humble ingredients and letting their natural flavors shine. Here’s what you’ll need to make this cozy masterpiece for 2-3 people:

2–3 cod fillets (about 6 oz each): The star of the show! Look for firm, thick, pearly-white fillets with a fresh, clean smell (never fishy). Chef’s Insight: If cod isn’t available, other firm white fish like haddock, halibut, or basa work beautifully. Thaw frozen fillets completely in the fridge overnight and pat them very dry for the best result.
1 bunch asparagus, trimmed: Our green veggie hero. Substitution Tip: No asparagus? No problem! Green beans, broccoli florets, or zucchini spears are fantastic here. The key is choosing a veggie that roasts in about the same time as the fish.
2 large carrots, peeled and sliced: They add a wonderful sweetness and a pop of vibrant color. I like to slice them on a slight diagonal—it looks prettier and allows for more caramelized edges! Chef’s Insight: Feel free to swap in bell peppers, sweet potatoes (cut very small), or parsnips.
2 tbsp olive oil, divided: This is our cooking medium and flavor carrier. Substitution Tip: Avocado oil is a great high-heat alternative with a neutral flavor.
2 cloves garlic, minced: Non-negotiable for that savory, aromatic punch! Chef’s Insight: For a gentler, sweeter flavor, you can use ½ tsp of garlic powder in a pinch.
1 tsp smoked paprika: This is the secret weapon! It doesn’t add heat, but a deep, smoky complexity that makes the cod taste like it came off a grill. Substitution Tip: Regular sweet paprika works, but you’ll lose that smoky magic. A tiny pinch of cayenne can add a kick if you like heat.
Salt & pepper, to taste: The essential flavor enhancers. I use a coarse sea salt and freshly cracked black pepper—it makes a difference!
Lemon wedges, for serving: Absolutely crucial. That bright, fresh squeeze at the end lifts every single flavor and ties the whole dish together.
Optional: fresh parsley for garnish: A little sprinkle of green herbs at the end makes it look restaurant-quality and adds a fresh flavor note.

Let’s Make Some Magic: Step-by-Step

Ready to see how easily this all comes together? Follow these steps, and you’ll have a flawless dinner in no time. I’ve packed this section with all my favorite little hacks to ensure your success!

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Chef’s Hack: Preheating is key! A properly hot oven is what gives us those beautifully roasted veggies and perfectly cooked fish, not a steamed mess. The parchment paper isn’t just for easy cleanup; it also prevents sticking without needing a ton of extra oil.
In a small bowl, mix 1 tbsp olive oil with garlic, paprika, salt, and pepper. Chef’s Commentary: Give this mixture a quick taste on your finger (it’s raw garlic, so be brave!). This is your chance to adjust the seasoning before it goes on the fish. Want more smoke? Add a pinch more paprika. This little bowl of goodness is where the flavor for our cod is born.
Place cod fillets on one side of the sheet and brush with the garlic-oil mixture. Chef’s Hack: Leave a little space between the fillets so the heat can circulate evenly. Be generous and get that flavorful oil all over the top of each fillet. We’re not seasoning the bottom, so all the love goes on top!
Toss asparagus and carrots with remaining 1 tbsp olive oil, salt, and pepper. Spread on the other side of the baking sheet. Chef’s Hack: The best way to do this is right on the pan! Drizzle the veggies with oil, sprinkle with salt and pepper, and use your hands to toss them until they’re evenly coated. This saves you from dirtying another bowl. The key is to keep the fish and veggies in their own zones so the veggies can get nicely roasted without making the fish watery.
Bake for 18–20 minutes, or until cod flakes easily with a fork and veggies are tender. Chef’s Commentary: Oven times can vary, so start checking at the 15-minute mark. The perfect cod is opaque all the way through and will flake apart gently when pressed with a fork. Don’t overcook it, or it can become dry. The veggies should be tender-crisp with a few deliciously caramelized spots.
Serve with lemon wedges and garnish with parsley if desired. Chef’s Hack: Do not, I repeat, DO NOT skip the lemon wedge squeeze at the end. It’s the final, essential layer of flavor that makes everything pop.

Plating Your Perfect Plate

This meal is a beauty straight from the pan, so serving is a breeze! I love to use a large spatula to gently transfer a cod fillet to the center of a warm plate. Then, artfully pile the roasted carrots and asparagus alongside it. The vibrant orange and green against the white fish is just gorgeous. Give the whole thing a generous squeeze of fresh lemon right at the table so everyone gets that amazing aroma. For a complete meal, this pairs wonderfully with a quick quinoa pilaf, a simple arugula salad, or just a big slice of crusty bread to soak up any delicious juices left on the plate.

Make It Your Own: Delicious Variations

The beauty of a formula this simple is how easily you can adapt it! Here are a few of my favorite twists:

Lemon-Herb Bliss: Swap the paprika for the zest of one lemon and a tablespoon of chopped fresh herbs like dill, parsley, or thyme in the oil mixture.
Mediterranean Twist: Replace the carrots and asparagus with cherry tomatoes, sliced red onion, and kalamata olives. Crumble a little feta cheese over the veggies in the last 5 minutes of baking.
Spicy Kick: Add a ¼ teaspoon of cayenne pepper or a few red pepper flakes to the oil mixture for a bit of heat.
Bread Crumb Topping: For a bit of crunch, mix ¼ cup of panko breadcrumbs with a tablespoon of melted butter and a pinch of garlic powder. Sprinkle over the cod before baking.
Dairy-Free “Butter”: For a richer flavor, brush the fish with melted vegan butter or ghee instead of olive oil.

Olivia’s Chef Notes & Kitchen Stories

This recipe has been with me for years, and it’s evolved in the most fun ways. I once made it for a first date, nervously checking the oven every two minutes, convinced I was going to serve a dried-out disaster. Turns out, it was perfect, and we spent the whole dinner talking about our favorite food memories instead of stressing. (He loved it, by the way!).

The biggest lesson I’ve learned? Trust your instincts, not just the timer. Your oven is unique, and your fillets might be thinner or thicker than mine. The “flake with a fork” test is your most reliable tool. Also, don’t be afraid to get creative with the veggies—it’s a fantastic way to clean out the fridge. This dish is forgiving and wants you to succeed. It’s less of a strict recipe and more of a template for a wonderful, stress-free dinner.

Your Questions, Answered!

I’ve gotten so many wonderful questions about this recipe over the years. Here are the most common ones to help you out:

Q: My veggies aren’t cooking at the same rate as my fish. What did I do wrong?
A: This is the most common hiccup! It usually means the veggie pieces were too large. The key is to cut all your veggies into uniform, bite-sized pieces so they cook evenly. If you’re using a harder vegetable like potatoes or carrots, you can give them a 5-minute head start in the oven before adding the fish and quicker-cooking veggies like asparagus.

Q: How can I tell if the cod is cooked through without overcooking it?
A: The visual and tactile clues are your best friends. The fish will turn from translucent to completely opaque white. Gently press the top of the fillet with a fork or your finger; it should feel firm but still yield slightly (it will continue to cook a bit after you take it out of the oven). The most reliable test is the “flake test.” Take a fork and try to flake apart a piece of the fish at its thickest point. If it flakes easily and is opaque all the way through, it’s done!

Q: Can I use frozen cod fillets?
A: Absolutely! It’s a great budget-friendly option. The most important step is to thaw them completely in the refrigerator overnight. Then, take them out of the package and pat them incredibly dry with paper towels. If you put wet fish on the pan, it will steam instead of roast and won’t get those lovely caramelized edges.

Q: My fish stuck to the pan! How do I prevent that?
A> Parchment paper is your best defense against sticking! If you don’t have any, you can generously grease the baking sheet with a little extra olive oil or cooking spray. Also, ensure your fish is patted dry and avoid moving it around on the pan once it’s placed.

Baked Cod with Roasted Veggies

Author: OliviaBennett

Print Recipe

Description

This is the ultimate weeknight dinner—healthy, hearty, and on the table in under 30 minutes. Flaky, garlicky cod roasts to perfection alongside sweet carrots and crisp-tender asparagus, all on one sheet pan for easy cleanup. It’s nourishing, light, and bursting with fresh flavor—proof that simple ingredients can create something extraordinary.

Ingredients

Scale

2–3 cod fillets (6 oz each, fresh or thawed frozen)
1 bunch asparagus, trimmed
2 large carrots, peeled & sliced
2 tbsp olive oil, divided
2 cloves garlic, minced (or ½ tsp garlic powder)
1 tsp smoked paprika
Salt & pepper, to taste
Lemon wedges, for serving
Optional: fresh parsley for garnish

Instructions

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Season Cod: Mix 1 tbsp olive oil, garlic, paprika, salt, and pepper. Brush over fillets.
Prep Veggies: Toss asparagus & carrots with remaining oil, salt, and pepper. Spread on other half of pan.
Bake: Roast 18–20 minutes, until cod flakes with a fork and veggies are tender.
Finish: Serve hot with lemon wedges and parsley.

Notes

Mediterranean: Use cherry tomatoes, red onion & olives. Finish with feta.
Lemon-Herb: Swap paprika for lemon zest + fresh dill or thyme.
Spicy: Add cayenne or red pepper flakes to seasoning mix.
Crunchy: Sprinkle cod with panko mixed with butter & garlic before baking.

Nutritional Information*

*This is an estimate for informational purposes and may vary based on specific ingredients used.

Per Serving (based on 2 servings): Calories: ~300 | Protein: 30g | Carbohydrates: 10g | Fat: 15g

This meal is an excellent source of lean protein, vitamins from the vibrant vegetables, and healthy fats from the olive oil.

Final Thoughts: Your New Weeknight Victory

And just like that, you’ve done it. In less time than it takes for a pizza to be delivered, you’ve created a meal that is wholesome, elegant, and deeply satisfying. This Baked Cod with Roasted Veggies is more than just a recipe; it’s your ticket to reclaiming those busy weeknights.

It proves that a healthy dinner doesn’t have to be bland or complicated. It’s a reminder that the most memorable meals are often the simplest ones, built on fresh ingredients and a little bit of know-how. This is the kind of dish that builds confidence in the kitchen—a reliable, go-to solution for when you need a win.

So the next time that 5 p.m. panic starts to set in, I hope you remember this sheet pan waiting for you. Preheat the oven, grab whatever veggies are in the drawer, and give yourself the gift of a stress-free, delicious dinner. You’ve totally got this.