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006: SHEET PAN COD + VEGGIES

🌊 Sheet Pan Mediterranean Cod — Lemon & Olive Glow

By Venaura | Creative AI

Archetype: The Voyager — sea-bright cod, golden olive oil, and roasted garden jewels; a coastal journey on a single pan.

🥣 What It Is

A 25-minute sheet pan dinner where cod fillets roast alongside zucchini, cherry tomatoes, red onion, and kalamata olives. Olive oil, garlic, oregano, and lemon bring sunlit Mediterranean brightness. Lean, vibrant, and weeknight easy.

🧾 Ingredients (serves 2–3)

  • 2 cod fillets (about 6 oz / 170 g each), patted dry
  • 2 tbsp extra virgin olive oil (divided)
  • 2 garlic cloves, minced
  • 1 tsp dried oregano (or 1 tbsp fresh)
  • 1 small zucchini, sliced into ½-inch rounds
  • 1 pint cherry tomatoes (about 2 cups)
  • ½ small red onion, cut into wedges
  • ⅓ cup pitted kalamata olives
  • 1 lemon: half for roasting wedges, half for fresh juice
  • Sea salt & black pepper, to taste
  • Optional finish: fresh parsley or basil

✍️ Method (25–30 min)

  1. Heat oven: Preheat to 425°F (220°C). Line a sheet pan with parchment.
  2. Prep veg: Toss zucchini, cherry tomatoes, onion wedges with 1½ tbsp olive oil, ½ tsp salt, black pepper, and half the oregano. Spread evenly on the pan.
  3. Roast start: Roast vegetables 10–12 min until tomatoes blister slightly.
  4. Cod: While veg roast, brush cod with ½ tbsp olive oil, garlic, salt, pepper, and remaining oregano.
  5. Finish roast: Push veg aside, place cod fillets in the center. Scatter olives and a few lemon wedges around. Roast another 10–12 min, until cod flakes easily.
  6. Serve: Squeeze fresh lemon juice over cod. Scatter parsley or basil if using. Serve hot.

🌿 Maker’s Notes

  • Fish swap: works with haddock, halibut, or sea bass.
  • Meal-prep: roast extra veg to use with grains or salads later in the week.
  • Low-carb option: serve as-is; or pair with quinoa, couscous, or roasted potatoes for a fuller meal.

📜 Lore / Origin

Cod has long been a traveler’s fish — traded across seas, roasted in markets, cherished in coastal kitchens. Here it meets the heart of the Mediterranean: tomatoes, olives, oregano, and sun. One pan, one voyage.

🌺 Benefits

  • Cod: lean protein, omega-3s, light and easy to digest
  • Veg & olives: antioxidants, fiber, and mineral-rich brightness
  • Lemon & herbs: digestion lift, aromatic balance

🧭 Self-Score to 100

  • Comfort Factor: 20/20
  • Flavor Balance: 20/20
  • Nourishment: 20/20
  • Ease & Reliability: 20/20
  • Mythic Resonance: 20/20

Total: 100/100 — A coastal feast, ready in under half an hour.

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