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This Sheet Pan Cod & Broccoli is topped with everyone’s favorite seafood boil sauce: Cajun Butter & Garlic! Easy, healthy cod recipe, packed with flavor!
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!
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
How to Make Sheet Pan Cod & Broccoli
- 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.
- 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.
- 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!
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
- 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.
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
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
Equipment
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
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
Nutrition
All nutrition facts are an estimate and automatically calculated. While I fact check them using My Fitness Pal, please note that they may not always be 100% accurate and depend on ingredients used. Weigh your total and divide by the number of servings for the most accurate grams per serving size.
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What a delight! I accidentally doubled the Cajun spice and if I hadn’t it would not have been as good
Simple, easy and diabetic friendly. We loved it.
Thank you for sharing this blend and technique. I have made it several times, last night my (growing) kids let me know that there wasn’t enough fish or broccoli.
For ease of preparation, I sometimes use a bag of frozen broccoli, not the same as fresh, but still very good. Delicious and easy!
Excellent flavor – used only 2 cod pieces – kept the ingredient quantities the same & poured the sauce over the brussel sprouts, too. So good – thank you!
Thanks Emily!
Another amazing recipe! This was so incredibly easy and didn’t use a ton of dishes which is always a plus in my book. I’m trying to eat less meat and this will definitely be on rotation! The broccoli was cooked perfectly and the sauce was 😍
Thanks Melissa!!
This Sheet Pan Cajun Cod was delish! The flavors were wonderful together. So easy to make and my husband loved it! One of our new favorites!!!
Even the clean up was minimal!
So happy you loved it! Thanks, Vickie!
In true Mary fashion, the sauce was on point and was amaaaazing on the broccoli too.
Thank you, Emily!!
Husband started Whole30 this week and this was a crowd pleaser for all-kids included. Fast, easy and delicious. Served ours with riced cauliflower and the kids with sweet potato fries. He tends to eat a lot more red meat while doing Whole 30 so this was a healthier option we could all enjoy guilt free!
So glad you enjoyed it!!
Sooo easy and packed with flavor!!
Thanks Kelly!
SO easy and good! I used with rockfish and added some asparagus. Even my three little kids ate it up! Definitely going to use this on weeknights this year!
Awesome, thank you Krissy!