GLPIANS • RECIPE COLLECTION
Low-Fat Lemon Garlic Cod Sheet Pan Dinner Flaky cod with roasted broccolini and cherry tomatoes, finished with lemon, garlic, oregano and parsley.
PREP 10 minutes
COOK 20 minutes
YIELD 4 servings
Total time: 30 minutes. The vegetables roast for 8 minutes before the cod is added, helping each component finish well.
GLPIANS • Low-Fat Lemon Garlic Cod
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01 | Recipe Overview This one-pan dinner pairs lean cod fillets with broccolini and cherry tomatoes. Garlic powder, dried oregano, lemon zest, lemon juice and fresh parsley build flavor while the recipe uses just 1 teaspoon of olive oil for all four servings.
What makes this recipe distinctive? • Vegetables get an 8-minute head start before the fish goes onto the pan. • Cod is not flipped, which helps protect its delicate texture. • The recipe uses a small amount of added oil and no cream or butter-based sauce. • Lemon and tomatoes can be reduced or omitted if they are personal reflux triggers.
Ingredients • 4 servings Quantities below are transcribed from the GLPIANS source recipe.
Ingredient
Amount / preparation
Boneless, skinless cod fillets
1 1/2 pounds, divided into 4 portions
Garlic powder
1 teaspoon
Dried oregano
1 teaspoon
Fine sea salt
1/4 teaspoon
Finely grated lemon zest
1 teaspoon
Fresh lemon juice
1 tablespoon
Broccolini
12 ounces, trimmed and cut into bite-size pieces
Cherry tomatoes
1 cup
Extra-virgin olive oil
1 teaspoon
Fresh parsley
1 tablespoon, finely chopped
Equipment: Large rimmed sheet pan, parchment paper, small bowl, measuring spoons, fine grater or microplane, wide spatula and food thermometer.
GLPIANS • Low-Fat Lemon Garlic Cod
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02 | Step-by-Step Method Heat the oven to 425°F. Keep the fish and vegetables in a single layer, and use a thermometer rather than appearance alone to check doneness.
1. Prepare the pan Preheat the oven to 425°F. Line a large rimmed sheet pan with parchment paper.
2. Start the vegetables Place the broccolini and cherry tomatoes on the pan. Drizzle with 1 teaspoon olive oil, toss to coat and spread into an even layer.
3. Roast for 8 minutes Give the vegetables their head start so the broccolini can begin browning before the cod is added.
4. Season the cod While the vegetables roast, pat the cod dry. Combine garlic powder, oregano, salt and lemon zest, then sprinkle the mixture evenly over the fish. Drizzle the lemon juice on top.
5. Add the fish Remove the pan from the oven. Move vegetables toward the edges and place cod portions in the open center. Avoid crowding the pan.
6. Roast for another 10–12 minutes Cook according to fillet thickness. The cod should flake easily and reach 145°F in its thickest part, measured with a food thermometer.
7. Finish with parsley Remove the pan from the oven and sprinkle chopped parsley over the cod and vegetables.
8. Serve carefully Use a wide spatula to lift each cod portion from underneath. Avoid flipping or repeatedly moving the fish during cooking.
Technique check: If the fillets vary in thickness, check the thinnest pieces earlier. Do not flip the cod; lift it with a wide spatula after cooking.
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03 | Serving, Storage & Nutrition
Serving ideas Serve the cod and roasted vegetables on their own for a lighter dinner. For a more substantial meal, add a small serving of cooked rice or roasted/boiled potatoes. A small portion of plain Greek yogurt with herbs is another optional accompaniment if dairy is well tolerated.
Storage and reheating Transfer leftovers to shallow containers and refrigerate promptly. Keep refrigerated food at 40°F (4°C) or below and use cooked fish within 3–4 days. Refrigerate perishable food within 2 hours, or within 1 hour when temperatures exceed 90°F (32°C). Reheat in the oven, loosely covered, until heated through; or use medium microwave power in short intervals to help prevent the cod from drying out. Reheat leftovers to 165°F (74°C), checking with a food thermometer.
Nutrition estimate per serving Calories ~190 kcal
Protein ~33 g
Carbohydrates ~9 g
Fiber ~3 g
Sugar ~3 g
Sodium ~270 mg
Fat ~3 g
Nutrition is an estimate from the listed ingredients and standard food-composition data; actual values vary by products, preparation and portion size.
Food safety & personal tolerance Cook cod to 145°F (63°C) at the thickest point. Keep raw fish separate from ready-to-eat foods and clean hands, utensils and surfaces after handling. This is a light dinner recipe, not a treatment for reflux or GLP-1 medication effects. Lemon and tomatoes may trigger symptoms for some people; individual tolerance varies.
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04 | Explore More on GLPIANS Explore more protein-focused dinners and practical meal ideas from the GLPIANS recipe collection. The links below are clickable in this PDF.
10 High-Protein GLP-1 Dinner Recipes ■ A collection of dinner formats including bowls, skillet meals, pasta, soups and meal-prep options.
Honey Garlic Salmon Rice Bowl ■ A seafood dinner with a defined portion and honey-garlic glaze.
Light Chicken Alfredo with Broccoli ■ A one-pan chicken and broccoli pasta with a lighter Alfredo-style sauce.
Moist Air-Fryer Turkey Meatballs in Light Marinara ■ A make-ahead-friendly turkey dinner option with marinara.
Original Recipe Page Low-Fat Lemon Garlic Cod Sheet Pan Dinner | GLP-1 — GLPIANS ■
GLPIANS • Practical recipe inspiration for everyday meals Source accuracy note: Recipe ingredients, timing, method, nutrition estimate, storage and food-safety details were checked against the live GLPIANS article. Nutritional values are estimates, not guaranteed totals.
GLPIANS • Low-Fat Lemon Garlic Cod
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