🍝 Italian · Main · Easy difficulty · Pescatarian
Paleo Italian Cod Sheet-Pan Roast with Vegetables
A paleo sheet-pan roast with vegetables with cod, basil, garlic and oregano, Italian flavours and no gluten.
- Prep time
- 10 min
- Cook time
- 30 min
- Total time
- 40 min
- Servings
- 4
- Calories
- 475 kcal
- Protein
- 26 g
- Carbs
- 23 g
- Fat
- 31 g
- Course
- Main
About this Italian baked dish
Paleo Italian Cod Sheet-Pan Roast with Vegetables is a Italian main built around cod or other white fish fillets. It takes about 40 min from start to finish, 10 minutes of prep and 30 minutes of cooking, and serves 4.
Cooking method: baked dish. Difficulty is rated easy. Pescatarian, and marked gluten-free in our data.
Good for: paleo, meal prep, one-pot wonders.
Ingredients
Quantities are for 4 servings. Change the servings in the app to rescale them automatically.
- 500 g cod or other white fish fillets
- 2 cups broccoli florets
- 1 cup tomatoes, chopped
- 1 red onion, cut into wedges
- Seasoning: basil, garlic and oregano
- Sauce: 3 tbsp olive oil and 1 tbsp balsamic vinegar
- 2 tbsp olive oil
- Salt and black pepper, to taste
Method
Step 1. Heat the oven to 220°C (200°C fan).
- Heat
- Oven to temperature (about 10-15 minutes)
- Look for
- The oil shimmers and flows like water; a drop of water sizzles instantly.
- Why it matters
- Food added to a properly hot pan sears and browns instead of steaming and sticking.
- Avoid
- Adding food to a cold pan: it sticks, turns grey and soaks up oil.
Step 2. Toss the cod with basil, garlic and oregano and 3 tbsp olive oil.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 3. Spread on a lined sheet pan with the vegetables, leaving space between pieces.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 4. Roast for 32 minutes, turning halfway, until golden and cooked through.
- Heat
- Oven at the stated temperature (check with a thermometer if you can)
- Look for
- Bubbling edges, a golden top and a rich baked smell.
- Why it matters
- Gentle, steady heat softens tough fibres and lets flavours blend without drying things out.
- Avoid
- Opening the oven door repeatedly drops the temperature. Cover loosely with foil if the top browns too fast.
Step 5. Rest for 5 minutes.
- Heat
- Off, let it sit
- Look for
- Steam slows, juices settle and the dish firms up slightly.
- Why it matters
- Resting lets juices redistribute and flavours settle, and the food is easier to slice and eat.
- Avoid
- Skipping the rest: juices run out and the dish falls apart.
Step 6. Scatter with fresh basil and serve from the pan.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Chef's tip
Use coconut aminos in place of tamari to keep it strictly paleo.
Equipment you will need
- Oven
- Baking dish
- Mixing bowl
Nutrition per serving
Estimated per serving: 475 kcal, 26 g protein, 23 g carbohydrate and 31 g fat. Roughly 22% of the energy comes from protein, 19% from carbohydrate and 59% from fat, using standard energy values.
Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.
When to cook Paleo Italian Cod Sheet-Pan Roast with Vegetables
Substitutions and variations
- Cover with foil for the first half of baking to stop the top browning too fast.
- Use Greek yogurt in place of cream for a lighter topping; stir it in off the heat to avoid curdling.
- Check doneness with a skewer or thermometer rather than relying on time alone.
Frequently asked questions about Paleo Italian Cod Sheet-Pan Roast with Vegetables
How long does Paleo Italian Cod Sheet-Pan Roast with Vegetables take to make?
It takes about 40 min in total: 10 minutes of prep and 30 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.
How many calories are in one serving?
Each serving has about 475 kcal, with 26 g protein, 23 g carbohydrate and 31 g fat. These are estimates for the recipe's 4 servings.
Is Paleo Italian Cod Sheet-Pan Roast with Vegetables gluten-free?
It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.
Is it suitable for vegetarians or vegans?
It is pescatarian: it contains fish or seafood but no meat or poultry.
How difficult is it to cook?
It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.
Can I make Paleo Italian Cod Sheet-Pan Roast with Vegetables ahead or freeze it?
Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.
How many servings does it make?
This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.