Healthy Baked Sheet Pan Fish with White Onion, Carrot & Potato
A flavorful, one-pan Mediterranean-inspired dish with tender baked fish, caramelized white onions, and perfectly roasted carrots and potatoes — all seasoned with olive oil, garlic, and herbs for a fresh and healthy meal.
Time
Prep Time: 15 minutes
Cook Time: 25–30 minutes
Total Time: 40–45 minutes
️ Ingredients
For the Fish
2 white fish fillets (e.g., cod, tilapia, or snapper)
1 tbsp olive oil
1 garlic clove, minced
1 tbsp lemon juice
½ tsp salt
¼ tsp black pepper
½ tsp dried oregano or thyme
Lemon slices (for topping)
For the Vegetables
1 medium white onion, sliced
2 medium carrots, sliced thin (diagonal or sticks)
2 small potatoes, sliced thin or cubed
1 tbsp olive oil
½ tsp salt
¼ tsp black pepper
½ tsp paprika (optional)
½ tsp dried rosemary or Italian herbs
Instructions
1. Preheat oven:
Set to 200°C (400°F). Line a baking sheet with parchment paper or lightly grease it.
2. Prepare the vegetables:
In a bowl, toss sliced potatoes, carrots, and onions with olive oil, salt, pepper, paprika, and rosemary.
Spread them evenly on the baking sheet and bake for 15 minutes first (to soften the potatoes slightly).
3. Prepare the fish:
In a small bowl, mix olive oil, garlic, lemon juice, salt, pepper, and oregano.
Brush or spoon this mixture over the fish fillets.
4. Add fish to the pan:
After the vegetables have cooked for 15 minutes, place the fish fillets on top or in between the veggies.
Add lemon slices over the fish for extra flavor.
5. Bake everything together:
Return the pan to the oven and bake for another 15–20 minutes, or until the fish is opaque and flakes easily with a fork and the vegetables are tender.
6. Garnish and serve:
Sprinkle with fresh parsley or a drizzle of olive oil.
Serve warm with a wedge of lemon.
Tips
For extra flavor, you can add a drizzle of balsamic glaze or a spoon of yogurt-garlic sauce when serving.
Slice the potatoes thinly so they cook evenly with the carrots.
You can use sweet potatoes instead of white ones for a healthier twist.
frequently asked questions FAQs
Q1: Can I use frozen fish?
Yes — just thaw it completely and pat dry before baking.
Q2: What other veggies can I add?
Bell peppers, zucchini, or cherry tomatoes work beautifully.
Q3: Can I meal prep this?
Absolutely! You can roast the veggies ahead of time and bake the fish fresh before eating.
⚖️ Nutritional Information
Calories: 340 kcal
Protein: 34g
Carbs: 25g
Fat: 10g
Fiber: 4g