Sheet Pan Cod and Vegetable Recipe

One Pan Baked Cod and Veggies

We love providing recipes that leave a tasty vibe on your tongue while ensuring you get all the good nutrients that boost your health. In this case, one pan baked cod and veggies isn’t only healthy and straightforward, but it also produces various recipe spinoffs. This helps your recipe repertoire to grow while ensuring your meals stay exciting. 

This cod meal prep recipe comes together in less than 30 minutes. It is full of flavor and completely Whole30, and Paleo approved! It works well for a quick weeknight dinner or a leisurely Sunday meal prep.

Fun fact: Eating a lot of fish helps maintain a good weight. Cod is a source of lean and healthy protein, packed with omega-3. Do you want to keep a slender waistline and reduce inflammation! You know how! Incorporate more fish into your diet.

 

This One-Pan Baked Cod and Veggies recipe comes together in less than 30 minutes. It is full of flavor and completely Whole30 and Paleo approved! It works well for a quick weeknight dinner or an easy Sunday meal prep.

 

How long will One Pan Baked Cod and Veggies last for?

We recommend eating this meal in three days or less. Although it can still be good on day four, we don’t recommend more than three days because of the variation in storage temperature. You can eat for dinner and have leftovers for lunch. Reheat in the oven, and boom boom, bang, you’re good to go!

For optimum results, store appropriately in an airtight container (our Good Cook® meal prep containers are perfect for refrigerator or freezer storage). For easy reheating, store the potatoes and cod separately.

Can One Pan Baked Cod and Veggies be frozen?

This cod meal prep recipe doesn’t freeze well, and it’s best when eaten within three days. Potatoes don’t freeze well either,  as they could turn mushy when reheating. If you do freeze the potatoes, don’t cook them thoroughly so they’re not mushy when reheated. Cod becomes bland when frozen and then reheated. So, sorry meal preppers, we don’t recommend freezing one pan baked cod. If you’re looking for freezer-friendly cod meal prep recipes, try our Crispy Fish Sticks and Baked Fish and Chips. Notice that the cod in these recipes have a batter, so that may be the secret to freezing-friendly cod!

 

One Pan Baked Cod & Veggie Meal Prep Ingredients

 

How do you make One Pan Baked Cod and Veggies?

One pan baked cod is really easy to make! The flavor profile and presentation say otherwise. Doesn’t a meal taste better when it is simple to cook? 

To complement this fresh cod meal prep, we bake the fish using cherry tomatoes and seasoning. (Also, know that cherry tomatoes provide a decent taste all year long, making it possible to make baked cod with tomatoes whenever you prefer.) 

To get started on cooking one pan baked cod, you need the right tools. The right cooking tools lead to the best possible execution of the meal prep recipe! If you don’t always have the right tools, you can always Google alternatives, and sometimes we’ll recommend products. 

When making one pan baked cod, you need a good-sized baking sheet so the fish and vegetables cook thoroughly and evenly at the same time. The best size sheet pan for our one pan baked cod and veggies meal prep recipe is a standard 9×13-inch baking (or sheet) pan that holds up to 3 quarts of food. That’s plenty of room for the amount of vegetables and cod you’re cooking. Use our Good Cook® Essential Non-Stick Cookie Sheet. Also, an instant-read thermometer will ensure your fish is fully cooked. Now that we’ve got our cooking tools, let’s meal prep!

First, preheat the oven to 400 degrees Fahrenheit. Then, toss diced potatoes into half of your oil and place them on the baking sheet. Roast the vegetables in the oven for 15 minutes. Feel free to enjoy the aroma coming from the roasted veggies. That’s one of our favorite smells! Next, remove the pan from the oven and add in the tomatoes and cod. Drizzle your tasty veggies with the remaining oil and seasoning. Bake everything in the oven together for an additional 10-12 minutes. 

That’s it! You’ve got four perfectly crafted, healthy, delicious cod meal prep recipes!

 

 

How to portion One Pan Baked Cod and Veggies 

The cod meal prep is ready, and now it’s time to serve. Use our one-compartment meal prep containers to enjoy a burst of fresh and tasty flavors in one sitting! Start by putting the potatoes and tomatoes in the container. Put the cod on top, then squeeze fresh lemon juice on top for the ultimate delectable tanginess. A finishing shower of your desired fresh herbs will make you come for more of this one pan baked cod.

More Cod meal prep recipes:

Broiled Cod with Mango Relish what a way to enjoy the tropical feel within the comfort of your home.

Baked Fish and Chips

Crispy Fish Sticks 

 

 

Other tips for making One Pan Baked Cod and Veggies:

  • You can make the one pan baked cod earlier in the day and pack them in the refrigerator until dinner time.

 

  • Use seasoning of your preference. For this fantastic cod meal prep recipe, we used Primal Palate Seafood Seasoning.

 

  • Substitute tomatoes with any of your favorite veggies. In this case, asparagus would be a great option.

 

  • Opt for any color or a combination of colored potatoes. What a way to bring life and color to your meal!

 

Pin This Recipe for Later

Whole30 Paleo Sheet Pan Recipe

One-Pan-Baked-Cod-And-Veggies

One Pan Baked Cod & Veggies

This One-Pan Baked Cod & Veggies recipe comes together in less than 30 minutes. It is full of flavor and completely Whole30 and Paleo approved! It works well for a quick weeknight dinner or an easy Sunday meal prep.
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Fish, Meal Prep
Servings: 4 meals
Calories: 267kcal
Author: Meal Prep on Fleek

Ingredients

  • 1 pound atlantic cod divided into 4 pieces
  • 2 cups Cherry Tomatoes
  • 2 cups purple potatoes diced
  • 3-4 tbsp. oil of choice
  • seasoning as desired

Instructions

  • Preheat oven to 400 degrees F
  • Toss diced potatoes with 1/2 of your oil
  • Roast in the oven for 15 minutes
  • Remove pan from the oven
  • Add in tomatoes and cod
  • Drizzle with remaining oil and season
  • Return to the oven and bake for an additional 10-12 minutes
  • Divide between containers and enjoy

Video

Notes

WW Smart Points= Green:6  Blue:5  Purple:3
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Nutrition for 1 out of 4 servings using 3 tbsp oil:
23g Protein | 19g Carbs | 11g Fat
If using fresh fish this recipe will last 3-4 days in your refrigerator.

Nutrition

Serving: 1meal | Calories: 267kcal | Carbohydrates: 19g | Protein: 23g | Fat: 11g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

 

17 Comments

  1. 4 stars
    I use wild caught cod and it requires 20-25 minutes to bake. I made this lunch prep today and baked potatoes and tomatoes per recipe and then placed it back in the oven with the cod. After 12 minutes I pulled the pan from the oven and the cod was only 92 degrees. I put it on a separate pan and then put it back in the oven until inner temp reached 145 degree. I look forward to eating lunch tomorrow. This recipe looks great and healthy.

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