This Sheet Pan Cod & Broccoli is topped with everyone’s favorite seafood boil sauce: Cajun Butter & Garlic! Easy, healthy cod recipe, packed with flavor!

Cajun butter cod and broccoli on a sheet pan

Flakey, soft, & buttery cod is the most delicious, quick-cooking white fish. If you’re looking for healthy cod recipes, this Cajun Sheet Pan Cod & Broccoli with Butter & Garlic Sauce is just the most perfect weeknight meal. This one-pan, 20-minute dinner takes minimal prep, offers easy cleanup, and your oven does all the heavy lifting!

Topped with everyone’s favorite seafood boil sauce recipe, and garnished with parsley and fresh lemon juice, this recipe is not only loaded with nutrients, it’s bursting with flavor!

ingredients to make seafood boil sauce and cajun cod

Healthy Cod Recipes: Sheet Pan Cod & Broccoli

Sheet pan meals are my favorite family dinners. I love throwing my protein and veggies on a lined baking sheet, placing it in the oven, and going on about my busy evening while dinner cooks! This way, I can ensure my family gets a super healthy meal, even with our busy weekday schedules.

Ingredient Notes

  • cod filets
  • broccoli florets
  • chopped parsley, optional for garnish
  • lemon, squeezed, optional for garnish

cod and broccoli on a lined baking sheet

How to Make Sheet Pan Cod & Broccoli

  1. Preheat your oven to 400. Line a baking sheet with parchment paper for easy cleanup. 
  2. Thaw the cod filets (If previously frozen) and pat dry with a paper towel. Lay them out in the center of the baking sheet. Spread the broccoli out in a single layer around the cod filets.
  3. Spoon some of the Cajun butter sauce onto each piece of cod to coat the tops. Spoon the remaining butter mixture over the broccoli florets. 
  4. Bake for 15 minutes or until the cod flakes easily with a fork. Garnish with fresh chopped parsley and a squeeze of fresh lemon juice, if desired. Enjoy!

The BEST Seafood Boil Sauce

If you’ve ever been to a seafood boil or recreated one at home, you may be familiar with Cajun butter sauce, the most delicious combination of butter, minced garlic, and spices. This famous seafood boil sauce not only complements this baked cod but is a recipe to keep in your back pocket for so many other delicious Cajun seafood recipes.

It’s super easy to make, and adds so much flavor!

cajun butter sauce in a white bowl with a silver spoon

What You’ll Need to Make Cajun Butter Sauce

  • ghee
  • olive oil
  • minced garlic
  • sea salt
  • oregano
  • thyme
  • paprika
  • cayenne

How to Make Homemade Seafood Boil Butter & Garlic Sauce

  1. Melt the ghee in the microwave.
  2. Add the olive oil, minced garlic, salt, thyme, oregano, paprika, and cayenne to the bowl and mix well until combined.

More Uses For Cajun Butter & Garlic Sauce

This popular seafood boil sauce goes perfectly with an authentic Cajun seafood boil! Perfect on seafood and veggies, potatoes, and more!

Shrimp

Smoked Sausage

Corn

Potatoes

 Crab Legs

Lobster

Crawfish

cajun cod with broccoli garnished with parsley and sliced lemons on a white plate with a silver fork

Mary’s Tips & Tricks

Butter: I use ghee, which is clarified butter. The process of clarifying butter removes much of the lactose and milk proteins out of the butter, which makes it easier to digest for people with milk intolerance. However, if you have a true milk allergy, feel free to sub vegan butter like Miyokos.

Spice: If you’re looking to get more heat out of your Cajun butter sauce, you can add more cayenne pepper to make it spicier. If you want a more mild seafood boil sauce, cut the cayenne in half!

Storage: Store leftovers in an airtight container for up to 4 days in the refrigerator. Reheat in the microwave or oven!

Serving: I serve this meal warm, right out of the oven. Each plate contains a piece of cod, broccoli, and extra seafood boil sauce because it’s just that good!

FAQs

Is cod keto-friendly? This recipe is Keto-friendly, Whole30, and Paleo! The cod, broccoli, and Cajun butter sauce are low-carb and keto. Each serving is only 195 calories and 5 Net Carbs!

Do you have any other healthy cod recipes? Yes! If you’re looking for more healthy cod recipes, I absolutely love my Gluten-Free Fish & Chips! It’s Whole30 approved, and features the most delicious homemade tartar sauce recipe!

More Delicious Cajun Recipes

Cajun Shrimp & Sausage Sheet Pan Dinner

Dairy-Free Instant Pot Cajun Pasta

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Recipe by: Mary’s Whole Life

Photography by: Casey from The Mindful Hapa

Sheet Pan Cajun Butter Cod with Broccoli

This delicious cajun sheet pan and broccoli meal uses minimal ingredients and comes together in just 20 minutes! Gluten free, dairy free, Whole30, and Keto!
4.7 from 10 votes
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Ingredients

  • 4 6 oz cod filets, halved
  • 12 oz broccoli florets
  • 3 tbsp ghee, sub vegan butter for dairy allergies!
  • 2 tbsp olive oil
  • 3 cloves minced garlic
  • ½ tsp sea salt
  • ½ tsp oregano
  • ½ tsp thyme
  • ½ tsp paprika
  • ¼ tsp cayenne
  • chopped parsley, for garnish
  • lemon , for squeezing / garnish

Equipment

  • sheet pan

Instructions
 

  • Preheat your oven to 400. Line a baking sheet with parchment paper for easy cleanup.
  • Thaw the cod filets (If previously frozen) and pat dry with a paper towel. Lay them out in the center of the baking sheet. Spread the broccoli out in a single layer around the cod filets.
  • Melt the ghee in the microwave. Add the olive oil, minced garlic, salt, thyme, oregano, paprika, and cayenne to the bowl and mix well until combined.
  • Spoon some of the mixture onto each piece of cod to coat the tops. Spoon the remaining butter mixture over the broccoli florets. 
  • Bake for 15 minutes or until the cod flakes easily with a fork. Garnish with fresh chopped parsley and a squeeze of fresh lemon juice, if desired. Enjoy!

Notes

See above for storage notes!

Nutrition

Serving: 1cod filet, Calories: 195kcal, Carbohydrates: 7g, Protein: 3g, Fat: 19g, Saturated Fat: 8g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 8g, Cholesterol: 29mg, Sodium: 320mg, Potassium: 291mg, Fiber: 2g, Sugar: 2g, Vitamin A: 618IU, Vitamin C: 78mg, Calcium: 50mg, Iron: 1mg