Protein-Packed Sheet Pan Cod with Crispy Chickpeas and Charred Broccoli
High-protein sheet pan dinner with 38g protein per serving. Cod, chickpeas, and broccoli roasted together in 28 minutes.
Ingredients
- 1.5 lbs wild-caught cod fillets (about 4 fillets)
- 1 can (15 oz) chickpeas, drained and patted dry
- 5 cups fresh broccoli florets, cut into bite-sized pieces
- 3 tbsp extra virgin olive oil, divided
- 2 tbsp fresh lemon juice
- 1 tbsp Dijon mustard
- 4 cloves garlic, minced
- 1 tsp smoked paprika
- 1 tsp dried oregano
- 0.5 tsp red pepper flakes
- 1 tsp sea salt, divided
- 0.5 tsp freshly cracked black pepper, divided
- 2 tbsp fresh parsley, chopped
- Zest of 1 lemon
Instructions
- 1
Preheat your oven to 425°F and line a large sheet pan with parchment paper for easy cleanup.
- 2
Pat the cod fillets dry with paper towels and place them on one side of the prepared sheet pan.
- 3
Toss the drained chickpeas with 1 tbsp of olive oil, half the smoked paprika, half the oregano, 0.25 tsp salt, and a pinch of black pepper in a bowl until evenly coated.
- 4
Spread the seasoned chickpeas on the empty side of the sheet pan, leaving space in the center for the broccoli.
- 5
Combine the broccoli florets with 1 tbsp olive oil, the remaining smoked paprika, remaining oregano, red pepper flakes, 0.25 tsp salt, and a pinch of black pepper, then arrange them in the center of the pan.
- 6
Whisk together the remaining 1 tbsp olive oil, lemon juice, Dijon mustard, minced garlic, remaining salt, and remaining black pepper in a small bowl.
- 7
Brush the lemon-mustard mixture generously over each cod fillet, coating both sides evenly.
- 8
Roast everything on the middle oven rack for 14-16 minutes, until the cod flakes easily with a fork and the chickpeas are golden and crispy.
- 9
Remove the sheet pan from the oven and let rest for 2 minutes before plating.
- 10
Divide the cod, roasted chickpeas, and charred broccoli among four plates, drizzle with any pan juices, and finish with fresh parsley and lemon zest.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Cod fillets | Salmon fillets or halibut | Salmon adds even more omega-3s and increases protein slightly; halibut maintains the lean profile with similar macros |
| Canned chickpeas | Roasted chickpea snack mix (store-bought) or cooked lentils | Pre-roasted chickpeas save prep time; lentils add 9g protein per cooked cup and different texture variety |
| Fresh broccoli | Frozen broccoli or Brussels sprouts | Frozen broccoli is just as nutritious and convenient; Brussels sprouts add similar fiber with a nuttier flavor when roasted |
| Dijon mustard | Greek yogurt mixed with 1 tbsp mustard powder | Greek yogurt adds 5g extra protein per serving and creates a creamier sauce while maintaining tang |
| Lemon juice | White wine vinegar or fresh lime juice | Both provide acidity and brightness; vinegar adds complexity, lime brings tropical notes while maintaining protein pairing |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 318 |
| Total Fat | 11g |
| Saturated Fat | 2g |
| Cholesterol | 62mg |
| Sodium | 580mg |
| Carbohydrates | 22g |
| Fiber | 5g |
| Sugar | 1g |
| Protein | 38g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
