Lemon-garlic cod roasted with crisp-tender broccoli delivers bright, fresh citrus and a light garlicky finish; the fish flakes tenderly while the florets get slightly charred and savory.
Bright, Weeknight Lemon-Garlic Cod on One Pan
A fast, low-fat sheet-pan dinner that pairs flaky, citrus-kissed cod with crisp-tender, slightly charred broccoli—ready in about 35 minutes.
This is the kind of weeknight supper that feels special without asking for much of your time. A quick toss of broccoli, a rub of lemon zest and garlic on cod, and the oven does the rest—the result is fresh, bright, and unexpectedly satisfying for a light meal. The lemon keeps things lively while just a whisper of olive oil keeps the dish low-fat but never dry.
The textures are the best part: the cod flakes into tender layers while the broccoli florets edge toward caramelized, savory bites where the heat catches them. A dusting of paprika adds a warm, smoky note and optional red pepper flakes can bring a touch of heat if you like. Finish with chopped flat-leaf parsley and a generous squeeze of lemon to sharpen the flavors and add color.
Practical by design: the broccoli gets a head start in a hot oven so it reaches that perfect crisp-tender stage, then the seasoned fillets join the pan for the shorter final roast. Minimal hands-on time, minimal oil, and straightforward seasoning mean this fits well into low-fat and lean meal plans without feeling restrictive. You can trim prep work ahead—zest the lemon and mince the garlic, or cut the broccoli the night before to speed things up.
Serve straight from the pan with steamed rice, a simple grain salad, or crusty bread to sop up any juices. Leftovers reheat nicely and make a bright lunch the next day—just a gentle warm-through so the cod doesn’t overcook. Four servings, big on flavor, small on fuss.
Ingredients
How to Make Lemon Garlic Cod Broccoli Tray
- Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with foil or parchment and lightly brush or spray with a little oil to prevent sticking.
- Cut the broccoli into bite-size florets and pat dry. In a bowl, toss the florets with about 2/3 of the olive oil (roughly 2 tsp), half the salt, and half the black pepper so they are evenly coated.
- Arrange the broccoli in a single layer on the prepared sheet pan and roast for 10 minutes, turning once, until the edges begin to brown and the stems start to soften.
- While the broccoli starts roasting, mince the garlic and zest the lemon. Pat the cod fillets dry and place them on a plate; sprinkle with the remaining salt, pepper, paprika, and the lemon zest, then rub the minced garlic over the top of the fillets.
- Remove the pan from the oven, push the broccoli to the sides to make room, and place the seasoned cod fillets in the center. Drizzle the remaining olive oil and the juice of the lemon evenly over the fish and broccoli.
- Return the pan to the oven and roast for another 8–12 minutes, depending on fillet thickness, until the fish is opaque and flakes easily with a fork (internal temperature 145°F/63°C at the thickest part).
- Remove from the oven, sprinkle with chopped parsley and red pepper flakes if using, and let rest 2 minutes on the pan. Taste and adjust seasoning with a little extra salt or a squeeze of lemon if desired.
- Serve each portion with a generous portion of roasted broccoli and a lemon wedge for squeezing at the table.
Recipe Card
Lemon Garlic Cod Broccoli Tray
Lemon-garlic cod roasted with crisp-tender broccoli delivers bright, fresh citrus and a light garlicky finish; the fish flakes tenderly while the florets get slightly charred and savory.
- Prep
- 15 min
- Cook
- 20 min
- Servings
- 4
Ingredients
Instructions
- Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with foil or parchment and lightly brush or spray with a little oil to prevent sticking.
- Cut the broccoli into bite-size florets and pat dry. In a bowl, toss the florets with about 2/3 of the olive oil (roughly 2 tsp), half the salt, and half the black pepper so they are evenly coated.
- Arrange the broccoli in a single layer on the prepared sheet pan and roast for 10 minutes, turning once, until the edges begin to brown and the stems start to soften.
- While the broccoli starts roasting, mince the garlic and zest the lemon. Pat the cod fillets dry and place them on a plate; sprinkle with the remaining salt, pepper, paprika, and the lemon zest, then rub the minced garlic over the top of the fillets.
- Remove the pan from the oven, push the broccoli to the sides to make room, and place the seasoned cod fillets in the center. Drizzle the remaining olive oil and the juice of the lemon evenly over the fish and broccoli.
- Return the pan to the oven and roast for another 8–12 minutes, depending on fillet thickness, until the fish is opaque and flakes easily with a fork (internal temperature 145°F/63°C at the thickest part).
- Remove from the oven, sprinkle with chopped parsley and red pepper flakes if using, and let rest 2 minutes on the pan. Taste and adjust seasoning with a little extra salt or a squeeze of lemon if desired.
- Serve each portion with a generous portion of roasted broccoli and a lemon wedge for squeezing at the table.
Nutrition
- Carbohydrates
- 9
- Saturated Fat
- 0.6
- Sodium
- 520
- Fiber
- 3
- Unsaturated Fat
- 3.6
- Protein
- 34
- Fat
- 4.7
- Cholesterol
- 73
- Trans Fat
- 0
- Calories
- 213
- Sugar
- 2