Mediterranean Sheet-Pan Cod with Zucchini, Tomatoes & Chickpeas

This bright Mediterranean-style sheet-pan dinner gives you tender cod over warmly roasted tomatoes, zucchini, red onion, and chickpeas, all finished with lemon and parsley. It tastes sunny and fresh, which is exactly what late winter cooking needs.

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Ingredients

Cod fillets, 10.5 oz 1 package $8.99
Zucchini squash 2 medium $1.99
Organic Roma tomatoes, 16 oz 1 package $2.99
Red onion 1 medium $1.79
Lemon 1 $0.99
Italian parsley bunch 2 tablespoons chopped $1.29
Organic garlic, 3 ct 2 cloves $2.89
Pantry: chickpeas 1 can, drained pantry
Pantry: olive oil 3 tablespoons pantry
Pantry: dried oregano 1 teaspoon pantry
Pantry: paprika 1/2 teaspoon pantry
Pantry: salt and pepper to taste pantry

Instructions

Heat the oven to 425°F and line a sheet pan or small roasting pan.
Prep 2 medium zucchini ($1.99) by halving lengthwise and slicing into thick half-moons, halve or quarter 1 package organic Roma tomatoes 16 oz ($2.99), thinly slice 1 medium red onion ($1.79), mince 2 cloves garlic from the 3 ct organic garlic pack ($2.89), zest and juice 1 lemon ($0.99), and chop 2 tablespoons Italian parsley from the bunch ($1.29). Drain 1 can chickpeas from the pantry.
On the sheet pan, toss the sliced 2 zucchini ($1.99), tomatoes ($2.99), 1 medium red onion ($1.79), drained chickpeas, and minced 2 cloves garlic ($2.89 pack) with 2 tablespoons olive oil, 1 teaspoon dried oregano, 1/2 teaspoon paprika, 1/2 teaspoon salt, and several grinds of pepper.
Roast the vegetables and chickpeas for 15 minutes.
Pat dry 1 package cod fillets, 10.5 oz ($8.99). Rub with 1 tablespoon olive oil, half the lemon zest, 1/4 teaspoon salt, and pepper.
Remove the pan from the oven, stir the vegetables, and nestle the cod on top. Return the pan to the oven and roast 10 to 12 minutes more until the cod flakes easily.
Finish the pan with the juice of 1 lemon ($0.99) and the chopped 2 tablespoons parsley ($1.29). Taste the vegetables and add more salt or pepper if needed.
Serve the cod with the roasted zucchini, tomatoes, red onion, and chickpeas spooned alongside and underneath.
For wine, reach for Sauvignon Blanc or Pinot Grigio.

Cook time: 45 minutes

Estimated cost: $18-23

Health notes: Approximately 500-620 calories per serving. Lean protein from cod, fiber from chickpeas and vegetables, and heart-healthy fats if you use olive oil. Add extra greens on the side if you want even more volume without many calories.

Drink pairing: A crisp Sauvignon Blanc is the easiest slam dunk, and Pinot Grigio is another great choice if you want something lighter and straightforward. Both keep the lemony cod feeling fresh rather than heavy.

Why it works: no wines found

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