Baked Cod Tray

Cod with cherry tomatoes, olives, and capers on one sheet

• Prep: 18 min
• Cook: 20 min
• Serves 8
• Difficulty: easy

Cod fillets bake with cherry tomatoes, Kalamata olives, capers, garlic, and olive oil until flaky. Designed for hall-scale portioning.

Why crews like it: Light but satisfying after heavy training days. Minimal dishes and big flavor from pantry staples.

Ingredients

• 4 lb cod fillets
• 2 lb cherry tomatoes
• 1 cup Kalamata olives
• 0.25 cup capers
• 8 cloves garlic cloves
• 1 large red onion
• 0.33 cup extra-virgin olive oil
• 2 tsp dried oregano
• 2 whole lemon
• 0.5 cup fresh parsley
• 1.5 tsp kosher salt

Instructions

1. Heat oven and toss vegetables: Heat oven to 400°F. Toss tomatoes, olives, capers, onion, garlic, oregano, half the olive oil, and salt on two half-sheets until evenly coated.
2. Season fish: Pat fish dry. Nest fillets among vegetables. Drizzle remaining oil and lemon juice over fish so surfaces look lightly glossed.
3. Roast until flaky: Roast 16–20 minutes until fish reads 145°F and flakes with gentle pressure. Tomatoes should burst and release juice into the pan.
4. Finish with lemon and herbs: Top with lemon slices and parsley. Fish flesh should look opaque and moist, not chalky or separating into dry strands.
5. Portion with pan juices: Serve each fillet with a spoonful of tomato-olive mixture and pan juices spooned over the top for brightness.

Tonight's spread

• Orzo with lemon and parsley.
• Simple arugula salad with shaved parmesan.

Hall tips

• Do not use fish thinner than 1 inch—it overcooks before tomatoes soften.
• Add crumbled feta after baking for extra salt and creaminess.
• Crusty bread for sopping pan juices keeps crew happy without extra cooking.

Meal prep

Pit olives if needed. Keep fish cold until it hits the oven. Station: Use parchment on half-sheets for fish release without sticking. Station: Nest fish between tomatoes so fillets stay moist during high-heat roast. Station: Spoon pan juices over portions at the line for extra flavor.

Leftovers

• Flake fish into a Mediterranean grain salad next day.
• Fish tacos with leftover tomato-olive mix as salsa.

• Two half-sheet pans
• Parchment paper

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