Quick Baked Cod and Broccoli

Of all the battles waged in my kitchen, the weeknight dinner skirmish is by far the most frequent and formidable. After a long day, the siren song of takeout is deafening, and the energy required to create something both delicious and nutritious can feel monumental. That’s where this recipe for Quick Baked Cod and Broccoli swooped in and became my family’s culinary superhero. The first time I made it, I was skeptical. Could something so simple, with so few ingredients, really satisfy everyone? The answer was a resounding, and frankly, surprising, yes. The aroma of garlic and lemon filled the house, promising something far more complex than the 10 minutes of prep I’d actually invested. My husband, usually a man of few words about food, declared it “restaurant-quality.” My kids, who typically treat green vegetables like an invading force, actually ate the roasted broccoli, lured in by its crispy, slightly charred edges. For me, it was the flaky, moist cod, infused with bright citrus and savory garlic, that sealed the deal. It’s a one-pan wonder that delivers on every promise: it’s fast, it’s healthy, it’s incredibly flavorful, and the cleanup is an absolute dream. This isn’t just a recipe; it’s a solution to the dreaded “what’s for dinner?” question and a permanent fixture in our weekly meal rotation.

Ingredients

This recipe relies on a handful of simple, high-quality ingredients to create a truly spectacular meal. Each component plays a crucial role, coming together to deliver a dish that is light yet satisfying, and packed with flavor.

• 4 Cod Fillets (6 ounces or 170g each): The star of the show. Look for thick, center-cut cod fillets, as they will cook more evenly and remain wonderfully moist. Both fresh and frozen cod work well. If using frozen, ensure they are fully thawed and patted very dry. Cod is chosen for its mild, clean flavor and its beautiful large flakes when cooked, making it a perfect canvas for the other ingredients.
• 1 large head of Broccoli (about 1.5 lbs or 680g): This hardy vegetable is perfect for roasting. When cut into bite-sized florets, it becomes tender on the inside with delightfully crispy, slightly charred edges in the high heat of the oven. Its earthy flavor is a wonderful counterbalance to the delicate fish.
• 4 tablespoons Extra Virgin Olive Oil, divided: A good quality olive oil is essential. It helps the broccoli and cod to roast rather than steam, promotes browning, and adds its own subtle, fruity flavor. We use it to coat both the broccoli and the fish, ensuring everything is well-lubricated for cooking.
• 4 cloves Garlic, minced: Freshly minced garlic provides a pungent, aromatic base that infuses the entire dish. Its flavor mellows and sweetens as it roasts, complementing both the cod and the broccoli without overpowering them.
• 1 large Lemon: We use the entire lemon in this recipe. The zest provides an intense, fragrant citrus oil that brightens the dish, while the juice adds a fresh, acidic tang that cuts through the richness of the oil and highlights the clean flavor of the cod. Half will be sliced and roasted with the dish, the other half reserved for squeezing over the finished meal.
• 1 teaspoon Dried Oregano: This adds a touch of Mediterranean, peppery warmth that pairs beautifully with lemon and garlic. It’s a simple herb that elevates the overall flavor profile.
• ½ teaspoon Red Pepper Flakes (optional): For those who enjoy a little bit of warmth. This is completely optional but adds a gentle background heat that makes the flavors pop.
• Salt and Freshly Ground Black Pepper, to taste: These are fundamental flavor enhancers. Seasoning both the broccoli and the cod properly is key to a delicious final product.

Instructions

This one-pan meal is designed for simplicity and efficiency. Follow these steps for a perfectly cooked, flavorful dinner with minimal cleanup.

1. Preheat and Prepare the Pan: Position an oven rack in the center of the oven and preheat to 400°F (200°C). Line a large, rimmed baking sheet with parchment paper. This is a crucial step for easy cleanup and prevents the delicate cod from sticking to the pan.
2. Prepare the Broccoli: In a large mixing bowl, add the broccoli florets. Drizzle with 2 tablespoons of the olive oil, sprinkle with the dried oregano, optional red pepper flakes, and a generous pinch of salt and pepper. Toss everything together until each floret is evenly coated with oil and seasonings. Spread the broccoli in a single layer on one half of the prepared baking sheet.
3. Roast the Broccoli First: Place the baking sheet in the preheated oven and roast the broccoli for 10 minutes. This gives the heartier broccoli a head start on cooking, ensuring it will be perfectly tender-crisp by the time the fish is done.
4. Prepare the Cod: While the broccoli is roasting, prepare the cod. Pat the cod fillets completely dry with a paper towel. This step is vital for getting a nice sear on the outside of the fish and preventing it from becoming watery. In the same bowl you used for the broccoli (no need to wash it!), combine the remaining 2 tablespoons of olive oil, the minced garlic, and the zest of one lemon. Add the cod fillets to the bowl and gently turn them to coat all sides with the garlic-lemon oil mixture. Season generously with salt and pepper.
5. Combine and Continue Roasting: After 10 minutes, carefully remove the baking sheet from the oven. Push the partially cooked broccoli to one side of the pan. Arrange the prepared cod fillets on the empty side of the baking sheet in a single layer. Slice half of the zested lemon into thin rounds and place them on top of or around the cod fillets.
6. Final Bake: Return the baking sheet to the oven. Bake for an additional 12-15 minutes, or until the cod is opaque and flakes easily when tested with a fork. The exact time will depend on the thickness of your fillets. The broccoli should be tender with some charred, crispy edges.
7. Serve Immediately: Remove the pan from the oven. Squeeze the juice from the remaining lemon half over the entire pan of cod and broccoli. Serve immediately for the best texture and flavor.

Nutrition Facts

This dish is as nutritious as it is delicious, making it a powerhouse for a healthy lifestyle.
(Nutritional information is an estimate and can vary based on specific ingredients and portion sizes.)

• Servings: 4
• Calories per Serving: Approximately 380 kcal

1. High in Lean Protein: With over 35 grams of protein per serving, this meal is excellent for muscle repair, growth, and keeping you feeling full and satisfied long after you’ve finished eating. The protein comes primarily from the cod, which is a high-quality, easily digestible source.
2. Rich in Omega-3 Fatty Acids: Cod is a fantastic source of Omega-3s, which are essential fats critical for brain health, reducing inflammation, and supporting a healthy cardiovascular system. A regular intake of Omega-3s is linked to a lower risk of chronic diseases.
3. Packed with Vitamins and Minerals: Broccoli is a nutritional champion, providing a significant amount of Vitamin C (a powerful antioxidant that boosts the immune system) and Vitamin K (important for bone health and blood clotting). The dish also offers a good source of B vitamins and minerals like selenium and potassium from the cod.
4. Excellent Source of Fiber: The generous portion of broccoli ensures this meal is high in dietary fiber. Fiber is crucial for digestive health, helps to regulate blood sugar levels, and contributes to feelings of fullness, which can aid in weight management.
5. Low in Carbohydrates and Keto-Friendly: This recipe is naturally low in carbohydrates, making it an ideal choice for those following a low-carb or ketogenic diet. It focuses on lean protein, healthy fats, and non-starchy vegetables, aligning perfectly with these dietary patterns.

Preparation Time

This recipe is the epitome of a quick and efficient meal, designed to fit into a busy schedule without sacrificing flavor or quality. The total time is minimal, with most of it being hands-off cooking time.

• Prep Time: 10-15 Minutes: This includes washing and chopping the broccoli, mincing the garlic, zesting and juicing the lemon, and seasoning the ingredients. The process is streamlined and straightforward.
• Cook Time: 22-25 Minutes: This is the total time the meal spends in the oven. The first 10 minutes are for the broccoli alone, followed by 12-15 minutes with the cod. While it bakes, you have time to set the table or prepare a simple side salad.
• Total Time: Under 40 Minutes: From the moment you start chopping to the moment it’s on the table, this entire meal comes together in less than 40 minutes, making it a true weeknight winner.

How to Serve

While this Quick Baked Cod and Broccoli is a fantastic one-pan meal on its own, it can be easily supplemented with a variety of accompaniments to create an even more substantial and well-rounded dinner. Here are some serving suggestions:

• With a Grain Base:
  • Quinoa: A fluffy bed of quinoa adds extra protein and a lovely texture. Cook it with vegetable broth instead of water for more flavor.
  • Brown Rice: The nutty flavor of brown rice complements the roasted vegetables and fish perfectly.
  • Orzo or Couscous: For a Mediterranean flair, serve the cod and broccoli alongside lemon-and-herb-infused orzo or pearl couscous.
• With a Simple Starch:
  • Roasted Potatoes: If you have an extra baking sheet, you can roast some baby potatoes tossed in olive oil and rosemary at the same time. Start them about 15-20 minutes before you put the broccoli in the oven, as they take longer to cook.
  • Crusty Bread: A slice of warm, crusty sourdough or a baguette is perfect for sopping up the delicious lemony, garlicky juices at the bottom of the pan.
• With Sauces and Toppings:
  • Simple Yogurt-Dill Sauce: Mix Greek yogurt with fresh chopped dill, a squeeze of lemon juice, and a pinch of salt. A dollop on top of the cod is incredibly refreshing.
  • Classic Tartar Sauce: A classic pairing for any white fish.
  • Fresh Herbs: A sprinkle of fresh parsley or dill over the finished dish adds a burst of color and fresh flavor.
• With a Side Salad:
  • A simple arugula salad with a light vinaigrette dressing adds a fresh, peppery bite that contrasts nicely with the roasted flavors of the main dish.

Additional Tips

Unlock the full potential of this recipe and customize it to your liking with these eight helpful tips.

1. The Frozen Fish Thaw Trick: If using frozen cod, you can thaw it quickly and safely. Place the vacuum-sealed fillets in a bowl of cold water. They should be fully thawed in about 20-30 minutes. The most important step is to pat them exceptionally dry with paper towels afterward to remove excess moisture.
2. Vegetable Variety is Key: Don’t feel limited to broccoli! This recipe is a fantastic template for other vegetables. Try asparagus spears (add them with the fish, as they cook quickly), bell pepper strips, zucchini chunks, or green beans. Adjust roasting times as needed based on the vegetable’s density.
3. Embrace the Cheesy Upgrade: For a richer, more decadent flavor, sprinkle about ¼ cup of grated Parmesan cheese over the broccoli during the last 5 minutes of cooking. The cheese will melt and become golden brown, adding a salty, umami kick.
4. Spice Up Your Life: If you enjoy different flavor profiles, feel free to experiment with the seasonings. A teaspoon of smoked paprika can be added to the broccoli for a smoky flavor, or try a pinch of curry powder for a completely different twist.
5. The Flake Test: Don’t Overcook the Cod: The number one rule for cooking fish is not to overcook it. Cod is perfectly cooked when its internal temperature reaches 145°F (63°C), but an easier way to check is with a fork. Gently press the fork into the thickest part of the fillet and give it a slight twist. If the fish easily separates into large, opaque flakes, it’s done. If it’s still translucent or resists flaking, it needs another minute or two.
6. Parchment Paper is Your Best Friend: While mentioned in the instructions, the importance of parchment paper cannot be overstated. It guarantees that the delicate skin of the cod won’t stick to the pan, ensuring a beautiful presentation and making cleanup practically nonexistent.
7. Meal Prep for Super-Speedy Assembly: To make this recipe even faster on a busy night, do your prep ahead of time. Wash and chop the broccoli florets and store them in an airtight container in the fridge. You can also mince the garlic and mix it with the olive oil and lemon zest. When it’s time to cook, you just need to toss, assemble, and bake.
8. Branch Out with Other Fish: This lemon-garlic preparation is delicious with many types of firm white fish. Feel free to substitute the cod with halibut, haddock, or even tilapia. Just be sure to adjust the cooking time based on the thickness of the fillets.

FAQ Section

Here are answers to some of the most common questions about making this Quick Baked Cod and Broccoli recipe.

1. Can I use frozen broccoli instead of fresh?
Yes, you can use frozen broccoli, but with a slight adjustment. Do not thaw it first. Place the frozen florets directly on the baking sheet, toss with oil and seasonings, and roast for a few minutes longer than you would fresh broccoli before adding the fish. This helps to cook off some of the excess water and prevent it from becoming mushy.

2. My cod always comes out watery. What am I doing wrong?
This is almost always due to excess moisture. Whether you are using fresh or thawed frozen cod, it is absolutely essential to pat the fillets thoroughly dry with paper towels before seasoning and cooking. This allows the fish to roast and sear rather than steam in its own liquid.

3. How do I know for sure when the cod is cooked?
The most reliable method is to use an instant-read thermometer; it should register 145°F (63°C) in the thickest part. If you don’t have one, use the visual “flake test.” The fish should transition from translucent to completely opaque, and it should flake apart easily with a fork. It’s better to slightly undercook it and let it rest on the hot pan for a minute than to overcook it.

4. How do I store and reheat leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, it’s best to avoid the microwave, which can make the fish rubbery. The best method is to reheat it gently in a 325°F (160°C) oven or in a toaster oven for about 10 minutes, or until just warmed through.

5. Can I prepare the entire dish ahead of time and just bake it later?
It’s not recommended to assemble the entire dish and let it sit. The acid from the lemon juice will start to “cook” the fish (like in ceviche), changing its texture. However, you can prep all the components separately as mentioned in the “Additional Tips” section (chop veggies, mix oil and seasonings) and then assemble everything right before baking.

6. The bottom of my broccoli is soggy but the top is burnt. How can I fix this?
This usually happens when the pan is overcrowded. Ensure you are using a large enough baking sheet so that the broccoli can be spread in a single layer with some space between the florets. This allows hot air to circulate all around them, roasting them evenly instead of steaming them. Tossing them halfway through their initial 10-minute roast can also help.

7. My fish smells very “fishy.” Is it still okay to eat?
Fresh fish should smell clean and of the ocean, not overly “fishy” or like ammonia. A strong, unpleasant fishy odor can be a sign that the fish is not fresh. If you have fresh cod that has a slightly stronger smell than you’d like, you can soak it in milk for about 20 minutes before cooking. The casein in milk binds with the compounds that cause the fishy odor, helping to neutralize it. Rinse the fish and pat it very dry after soaking.

8. What other herbs work well in this recipe?
This recipe is very versatile. Besides oregano, you can use dried thyme, rosemary, or a classic Italian seasoning blend. If you have fresh herbs, they are best added at the end. Freshly chopped parsley, dill, or chives sprinkled over the finished dish will add a vibrant, fresh flavor that complements the roasted elements beautifully.