Baked Cod Fillets With Brussels Sprouts

These baked cod fillets with Brussels sprouts and cherry tomatoes are super quick and easy to make. The cod is topped with a delicious, spiced paste that turns into a crispy, caramelised crust. Making the fish and vegetables in one pan turns this into a fuss-free, sheet-pan dinner that you can make even on the busiest of days.   


Oven-Baked Cod Fillets With Brussel Sprouts & Tomatoes

Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 🥗Serving Suggestions | 📝 Go To Full Recipe |🐟 More Healthy Fish Recipes


When it comes to healthy eating, you can’t go past a good fish recipe. I have a lot of salmon recipes on the blog but I also enjoy cooking with white fish and especially with cod. It’s affordable, nutritious and neutral-tasting so it can be used with a variety of seasonings and sauces.

In this recipe, I wanted to make baked cod fillets topped with a tasty spice rub. This rub turns into the most delicious crust when cooked, giving the fish a lot of flavour. It’s a little spicy but you can tailor the heat to your taste. 

Cooking vegetables alongside the fish in the same tray is a total time-saver and means less washing up. I love making this dish (or a variation of it) on weeknights when I am busy and have little energy for complex dinners.

Recipe for baked cod

Nutrition Notes For Baked Cod & Brussels Sprouts

Cod is a fantastic fish to use in healthy cooking. It’s high in protein, low in calories and full of healthy fats. It’s also a great source of minerals and vitamins. Together with antioxidants-rich Brussels sprouts and tomatoes, this one-pan dinner is super nutrients and well-balanced. Cod is also lower in mercury than other longer-living, larger fish. 

This is a perfect meal for anyone following my paleo reset program, Whole30 or any other healthy eating plan.

Note: Not all cod is sustainable, so check for labels.

Can I Use Different Fish In This Recipe?

Absolutely! If you can’t find cod or prefer to eat another type of fish, it’s totally fine. You can use any white fish fillets, salmon or trout in the same way here. The spice rub works well with all of them.

The same goes for vegetables. Feel free to swap Brussels sprouts with broccoli or cauliflower; tomatoes can be swapped for carrots or peppers.

Baked cod recipe healthy (paleo, keto, Whole30)

How To Make Baked Cod Fillets with Brussels Sprouts

You will find the full recipe ingredients, instructions and nutritional breakdown below. Here is a handy video on how to make baked oven fillets with any veggies you like.

Serving Suggestions

This is quite a light dish, so you can serve it with another side dish for extra calories. I recommend some cooked sweet potato mash or roasted sweet potato, rice or quinoa if you want to add more carbohydrates. Alternatively, you could roast a tray with carrots or squash at the same time.

Paleo cod recipe with Brussels sprouts

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Baked cod recipe healthy (keto, paleo, whole30)

Baked Cod Fillets With Brussels Sprouts

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Author: Irena Macri
Servings: 4 servings
Course: Main
Cuisine: Healthy
Print Pin Save
5 from 12 votes
Calories: 348kcal
Healthy and delicious cod fillets baked in the oven together with Brussels spruts and cherry tomatoes. The cod is smothered in delicious, spiced paste to cook into a crispy, caramelised crust. This dish is gluten-free, Whole30, paleo and low-carb friendly. Serve as is or with another side dish.

Ingredients 

For cod crust paste

  • 2 cloves garlic large, finely diced or grated
  • ½ long red chilli finely diced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground paprika
  • 1 teaspoon ground coriander
  • 1 teaspoon onion powder
  • ½ teaspoon sea salt
  • 3 tablespoons olive oil
  • Juice of ½ lemon about 2-3 tablespoons
  • 4 cod fillets 140-150 g / 5 oz. each
  • 350 g Brussels sprouts cut in halves (0.7 lbs.)
  • 10-12 cherry tomatoes
  • ½ teaspoon salt
  • Zest of ½ lemon
  • 2 tablespoons olive oil

Instructions

  • Preheat the oven to 200 C / 400 F.
  • In a small bowl, mix together the garlic, chilli, spices, sea salt, olive oil and lemon juice.
  • Place a piece of parchment/baking paper over a flat oven sheet pan and grease with a little olive oil. Place the cod fillets in the middle and top each fillet with equal amounts of the spice mix.
  • Cut the larger Brussels sprouts in half and leave the small ones whole.
  • Scatter the Brussels sprouts around the cod and place a few tomatoes on top. Sprinkle with some sea salt and lemon zest, and drizzle with extra olive oil.
  • Place the tray in the hot oven, middle shelf, for 20 minutes. Once ready, serve while hot with a side salad. Store leftover fish and veggies in the fridge for 2-3 days in an airtight container.

Video

Notes

Cod can be swapped with other white fish fillets or salmon fillets. Brussels sprouts and tomatoes can be replaced with other vegetables of choice.

Nutrition

Calories: 348kcal | Carbohydrates: 11g | Protein: 34g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Cholesterol: 73mg | Sodium: 702mg | Potassium: 1185mg | Fiber: 4g | Sugar: 3g | Vitamin A: 1242IU | Vitamin C: 94mg | Calcium: 81mg | Iron: 3mg
Keywords: Sheet Pan Recipes, Brussels sprouts, Seafood, Cod, Fish Recipes
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Baked Cod Recipe (Paleo, Whole30, Gluten-Free)
Irena Macri
By Irena Macri

About the author: Hi, I’m Irena Macri. I share delicious recipes that I have cooked and loved. I am a published cookbook author, have been food blogging for over 10 years and have a Diploma in Nutrition. You will find many healthy recipes as well as my favourite comfort food. More about me here | Subscribe to my newsletter and freebies

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Comments

16 Comments
  1. 5 stars
    Such a delicious sheet pan dinner! The flavors are wonderful and I love how easy the cleanup is.

  2. 5 stars
    Wow, This was a super tasty meal and so simple to make! Loved the crisp spice paste on top of the fish 🙂

  3. 5 stars
    What an awesome looking dinner, and that spice mix on the cod looks amazing!

  4. 5 stars
    Totally put this on my “to make” list for next week! My husband loves cod AND brussel sprouts . . so I can already tell it will be a hit (esp. on the one baking sheet to clean up)!

    1. There was a mistake as one of the spices was counted as raw red pepper! Thanks for picking it up. It’s 12 g per serve total carbs.

  5. 18.8 g of fat seems high. Brussels, tomatoes and the cod virtually have no fat. Is the fat from the seasoning?

    1. Hi Kelly, some fat is from the fish but most of it is from olive oil used in the sauce and to drizzle the vegetables to roast. You can reduce the amount slightly but not completely or you will be changing the whole recipe.

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