Healthy Baked Sheet Pan Fish with Vegetables
Flaky white fish baked on a sheet pan with colorful Mediterranean vegetables, olive oil, lemon, garlic, and herbs. It’s light, low-carb, heart-healthy, and perfect for easy weeknight dinners or meal prep.
⏱ Time:
Prep: 10 minutes
Bake: 20 minutes
Total: 30 minutes
Ingredients
For the Fish & Veggies:
2 fish fillets (cod, tilapia, haddock, sea bass, or salmon – your choice)
1 small zucchini, sliced
1 red bell pepper, sliced
1 cup cherry tomatoes, whole or halved
1 small red onion, cut into wedges
½ cup cauliflower or broccoli florets (optional)
2 tbsp olive oil
2 garlic cloves, minced
1 tsp dried oregano
½ tsp smoked paprika (optional)
Salt and pepper, to taste
Juice of ½ lemon + lemon slices
Fresh parsley or dill for garnish
Optional: olives, capers, or crumbled feta
Instructions:
1. Preheat Oven:
Preheat to 400°F (200°C). Line a sheet pan with parchment paper or lightly oil it.
2. Prep Vegetables:
In a large bowl, toss all the veggies with 1½ tbsp olive oil, garlic, oregano, paprika, salt, and pepper.
Spread vegetables on the sheet pan in a single layer.
3. Add the Fish:
Pat fish fillets dry. Drizzle with the remaining olive oil, a squeeze of lemon juice, and season with salt, pepper, and a pinch of oregano.
Nestle the fish among the vegetables. Top fish with a lemon slice or two.
4. Bake:
Bake for 15–20 minutes, depending on the thickness of your fish, until it flakes easily with a fork.
Optional: Broil for 1–2 minutes at the end for a golden top.
5. Serve:
Garnish with fresh parsley or dill and an extra squeeze of lemon.
Notes & Tips:
Don’t overcrowd the pan: — veggies will steam instead of roast.
Thicker fish: (like salmon) may need closer to 20–22 minutes.
For more flavor: Add olives, crumbled feta, or a drizzle of pesto after baking.
❓ Frequently asked questions FAQs:
Q: Can I use frozen fish?
A: Yes, just thaw and pat dry thoroughly before baking.
Q: What veggies can I substitute?
A: Try asparagus, green beans, carrots, mushrooms, or baby potatoes (but parboil denser veggies first).
Q: Is this meal good for meal prep?
A: Absolutely! Keeps well in the fridge for 2–3 days. Reheat gently in the oven.
Nutritional Information
Calories: 320
Protein: 30g
Fat: 18g
Carbs: 10g
Fiber: 3g