Sheet Pan Roasted Lemon-Garlic Cod with Broccoli and Carrots

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Tender cod fillets roasted on a sheet pan with bright lemon, aromatic garlic, and a medley of broccoli and carrots for a simple, healthy Whole30 meal. This american-inspired seafood (whole30, gluten free) ready in about 42 minutes pairs (5 oz each) cod fillets, broccoli florets, large, zested and juiced lemon for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 27 min Serves 4 American cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 425°F. On a large rimmed baking sheet, toss 3 cups broccoli florets and 3 peeled, sliced medium carrots with 2 tbsp extra virgin olive oil, 1 tsp sea salt, and 1/4 tsp black pepper. Spread into an even layer and roast for 15 minutes.
  2. Step 2: Meanwhile, in a small bowl, combine zest and juice of 1 large lemon, 5 minced garlic cloves, 2 tbsp extra virgin olive oil, 1/2 tsp sea salt, and 1/4 tsp black pepper.
  3. Step 3: After 15 minutes, remove the sheet pan from oven and push the roasted vegetables to the edges to make space for 4 cod fillets (5 oz each). Place cod fillets in the center and brush them generously with the lemon-garlic mixture.
  4. Step 4: Return the pan to the oven and roast for an additional 10-12 minutes until cod is opaque and flakes easily with a fork.
  5. Step 5: Remove from oven, sprinkle 1/4 cup chopped fresh parsley over the cod and vegetables, and serve immediately.

Frequently asked questions

How long does Sheet Pan Roasted Lemon-Garlic Cod with Broccoli and Carrots take to make?

Total time is about 42 minutes (15 min prep + 27 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Sheet Pan Roasted Lemon-Garlic Cod with Broccoli and Carrots?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep (5 oz each) cod fillets from drying out.

Can I substitute ingredients in Sheet Pan Roasted Lemon-Garlic Cod with Broccoli and Carrots?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Sheet Pan Roasted Lemon-Garlic Cod with Broccoli and Carrots for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Sheet Pan Roasted Lemon-Garlic Cod with Broccoli and Carrots whole30?

Yes — this recipe is tagged whole30, gluten free, paleo based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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