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Sheet pan with baked cod fillets, sweet potato wedges, zucchini and cherry tomatoes
DinnerPescatarianGluten-freeDairy-free

Lemon Herb Baked Cod

Flaky cod with crispy sweet potato wedges and jammy roasted vegetables, all on one pan. 28g protein and 1404mg potassium per serving — the easiest fish dinner you will make.

28g Protein1404mg Potassium43mg Vitamin C1.3mcg Vitamin B12
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Prep10 min
Cook20 min
Calories297 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

5 steps · about 30 minutes total

  1. Start the sweet potatoes

    Heat the oven to 200°C (400°F). Toss the sweet potato wedges with 1 tablespoon of oil, half the paprika, salt and pepper on a large sheet pan. Roast 12 minutes alone — they need a head start over the fish.

  2. Add the vegetables

    Push the wedges aside, add zucchini and cherry tomatoes with another tablespoon of oil, salt and pepper. Toss everything and roast 5 minutes more.

  3. Add the cod

    Pat the cod very dry and nestle the fillets among the vegetables. Whisk the remaining oil with garlic, lemon juice, oregano and remaining paprika; spoon over the fish and top each fillet with lemon slices.

  4. Bake

    Roast 10–12 minutes until the cod flakes easily with a fork and is just opaque in the center. It keeps cooking from residual heat, so pull it at just-opaque.

  5. Serve

    Shower with parsley and serve straight from the pan with lemon wedges. One pan, zero fuss, dinner in 30 minutes.

Why this helps

Lean protein, one pan

Cod is nearly pure protein — 28g per serving for under 300 calories — with meaningful B12 and potassium. Roasting it on the same pan as potassium-rich sweet potatoes and vitamin C-packed tomatoes means the vegetables catch the lemony fish juices, and you wash exactly one pan.

All about ProteinAll about PotassiumAll about Vitamin CAll about Vitamin B12

Nutrition facts

per serving · % DV
  • Calories 297 kcal15%
  • Protein 28g56%
  • Total Carbohydrate 26g9%
  • Dietary Fiber 5g18%
  • Total Sugars 6g12%
  • Total Fat 9g12%
  • Sodium 131mg6%

Vitamins & minerals

  • Iron 2mg11%
  • Calcium 80mg6%
  • Magnesium 86mg20%
  • Potassium 1404mg30%
  • Vitamin C 43mg48%
  • Vitamin B12 1.3mcg54%
  • Folate 50mcg12%
  • Omega-3 0.4g25%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How do I stop cod drying out?
Two things: do not overbake (pull it when just opaque — it coasts further off the heat), and the olive oil-lemon spoon-over bastes it as it roasts. A thermometer reading 52°C (125°F) at the thickest point is perfect.
Can I use frozen cod?
Yes — thaw fully in the fridge overnight and pat extremely dry. Baking from frozen works in a pinch but the texture suffers; add 5 minutes and expect more liquid in the pan.
What other fish works?
Haddock, pollock, halibut or sea bass — any firm white fish. Adjust time for thickness: about 10 minutes per 2.5 cm.
Can I prep it ahead?
Assemble the vegetables on the pan in the morning (covered, refrigerated), then add the fish and bake fresh. The whole thing is 30 minutes anyway.
Why sweet potato wedges instead of regular?
They bring potassium, fiber and vitamin A to the plate, and their sweetness plays beautifully against the lemony fish. Regular potatoes work fine too.
Is cod sustainable?
Atlantic cod stocks vary — look for MSC-certified cod, or swap in MSC-certified haddock or pollock, which are consistently good choices.
Can I add more vegetables?
Asparagus, green beans and bell peppers all roast in the same timeframe. Keep pieces similar-sized so everything finishes together.
What sauce goes with it?
It barely needs one, but a quick tartar (yogurt + capers + lemon + dill) or a spoonful of romesco takes it up a notch for guests.

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