One Pan Mediterranean Fish

The nice thing about a one-pan dish is that no rules apply. You can substitute, add and create your own flavours and make it your own. This recipe is AIP friendly. If you're not following AIP, I recommend adding 2 - 4 handfuls (or 1 quart) cherry tomatoes.

With fish, I find that cooking time often depends on the thickness of the fish. You can buy wild frozen filets at many stores ... they are usually thin. In this case, the cooking time will be closer to 5-8 minutes. At a fish monger, your fish will most likely be thicker, so you will have to increase the cooking time. Your fish should flake in the middle when it is done, turning from opaque to white.

Serves 4


  • 4 cod fillets (I like Black Cod)

  • 1 bunch asparagus, ends removed

  • 2 cups sliced mushrooms

  • 1 whole zucchini, sliced

  • 1 cup black kalamata olives, drained

  • 3 cloves garlic, thinly sliced lengthwise

  • 3 tbsp olive oil, extra virgin

  • 2 tsp dried dill

  • 2 dashes sea salt

  • 1 lemon, sliced


  • Preheat oven to 450ºF and cover a baking sheet with parchment paper.

  • Place the fillets in the middle of the pan. Add the asparagus, olives, garlic, and tomatoes around the fish.

  • Brush with olive oil and sprinkle with dill. Slice lemon and place one onto each fillet. Squeeze juice from the rest of the lemon onto the vegetables.

  • Roast in the oven anywhere from 5 - 12 minutes. It all depends on how thick your fish is. Check if fillets are opaque all the way through and flake easily with a fork. If not, then cook for another few minutes.

  • Serve & enjoy!

  • Tip: You can substitute another fish for the cod (e.g., salmon).

#autoimmune #autoimmunedisease #aip #aiprecipes #aippaleo #paleorecipes #fishrecipes #inflammation #antiinflammatorydiet #foodblogger #healthyfood #cleaneating #foodismedicine


"Nutritional counselling" is covered with these insurance carriers...

Manulife - iFinancial Group - Greenshield Canada - ClaimSecure Inc. - Blue Cross Alberta

- Sunlife ("personal spending account") -

DISCLAIMER: Please read the following disclaimer carefully. Vanessa Bond is not a doctor and does not diagnose or treat disease. The information on this website is not intended to replace the advice or recommendations of your primary health care provider and is not intended as medical advice. The information is intended as a complement to existing therapy - not as a substitute. The focus is to educate on how to make better decisions in order to build and maintain better nutritional balance. She and this web site encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.


© 2023 by Vanessa Bond, Bond With Health Inc.