One-Pan Lemon Herb Cod with Zucchini, Corn & Cherry Tomatoes

One Pan · Seasonal · Anti-Inflammatory · High Protein · Budget-Conscious

✔ Cod is one of the leanest white fish available — high in protein, low in saturated fat, and rich in B12 and selenium, both critical for heart and metabolic function

✔ Zucchini and corn are peak late-summer produce — zucchini delivers potassium that supports healthy blood pressure, while corn adds natural fiber and slow-burning complex carbs

✔ Cherry tomatoes burst into a light pan sauce as they roast, creating a lycopene-rich base — lycopene is a powerful antioxidant shown to reduce LDL oxidation and lower cardiovascular risk

✔ Olive oil and fresh herbs keep the flavor profile bright and Mediterranean without leaning on sodium-heavy seasonings

✔ Everything cooks in one pan in under 30 minutes — protein, vegetables, and natural sauce all built together so the nutrients and flavor stay in the dish

HOW TO MAKE IT:

• Preheat oven to 425°F. Heat 2 tbsp olive oil in a large oven-safe skillet over medium-high. Add zucchini, season with salt, pepper, and half the oregano and thyme. Let it sit 2 minutes to get some color, then push to the edges.

• Add garlic to the center and soften 60 seconds. Add cherry tomatoes and corn. Toss together and let tomatoes blister and begin to break down, about 3 minutes.

• Pat cod fillets dry, season both sides with salt, pepper, and remaining herbs, and nestle into the vegetable mixture. Drizzle everything with remaining olive oil, lemon juice, and zest.

• Transfer to the oven and roast 12 to 14 minutes until cod is opaque and flakes easily. The tomatoes will collapse into a light pan sauce — that's exactly what you want.

• Finish with fresh parsley and torn basil. Spoon the pan sauce over each fillet and serve straight from the pan.