Baked Fish & Vegetables

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Baked Fish & Vegetables – a simple one-pan (sheet-pan) meal that can be ready to put on the table in about an hour. Easy to make and easy to clean up making this a great weeknight meal.

It’s snowing again so that means “no grilling” outside.  We love fish on the grill but when forced inside due to weather (and it’s too darn cold) baking fish is our go-to method for tender, flaky, moist and delicious fish that’s good for you too!  For this recipe we used wild-caught mahi mahi but you can use any firm-fleshed fish such as grouper, striped bass, or red snapper.  Just be sure to adjust cooking times depending on the thickness of your fillets.

Use any of your favorite vegetables, but don’t skip the potatoes!

We used quartered red potatoes, carrots and onions and baked the fish on slices of fresh lemon.  Rosemary and garlic rounded out the flavors of the roasted potatoes and we used a blackened seasoning for the fish.  You can use whatever seasoning  you like on the fish, but since mahi mahi is very mild, we always like to go bold. Change it up and try adding green beans, butternut squash, tomatoes or sweet potatoes to the vegetable mix. We love it all!

What is the right size for a portion of fish?

Six to eight ounces of fish per person seems to be about right, with a couple of carrots and one potato, quartered.  If you’re planning for a group or large family be sure to use a large sheet pan so each of the vegetables can roast to crispy perfection!

What is the best kind of fish to use for baked fish & vegetables?

If you haven’t tried mahi mahi I highly recommend you give it a go.  It has a marvelous texture, mild flavor and it holds together well when grilled or baked.  Also, it’s relatively inexpensive when compared to other wild-caught varieties. You can also use any firm-fleshed fish such as grouper, striped bass, red snapper or even salmon for this cooking method.

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Baked Fish & Vegetables

Prep Time: 15 minutes mins

Cook Time: 1 hour hr

Total Time: 1 hour hr 15 minutes mins

Yield: 4 servings

Course: Dinner

Author: Tricia

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4 from 3 votes

A complete one-pan dinner with healthy, flavorful fish, perfectly cooked with your choice vegetables. Easy to make and easy to clean up making this a great weeknight meal.

Ingredients

• 5-6 new or red potatoes washed and quartered
• 2-3 tablespoons olive oil divided
• fresh rosemary sprigs
• 4 whole cloves garlic peeled and sliced in half
• 6 carrots peeled and cut into large pieces
• 1 large onion cut into wedges
• Salt and pepper
• 1 lemon sliced into 6 pieces
• 2 pounds Mahi Mahi or other firm-fleshed fish, rinsed in cold water and dried with paper towels.
• 2 teaspoons blackened seasoning more or less to taste

Instructions

• Preheat oven to 400°F.
• Toss the potatoes in a large bowl. Pour 1 tablespoon olive oil over the potatoes and toss to coat. Add the rosemary and garlic and toss again to coat evenly. (Don't wash the mixing bowl - set aside)
• Spread the potatoes in a single layer on a large baking sheet. Season with salt and pepper.
• Bake the potatoes for 15 minutes, then remove from the oven and turn the potatoes. Bake another 15 minutes and turn again, move the potatoes to one side of the pan.
• Add the carrots and onion to the mixing bowl and toss to coat in any remaining olive oil. Add 1 teaspoon of oil if needed to cover the vegetables. Sprinkle with salt and pepper. Add the carrots and onion to the baking sheet and return to the oven for 15 minutes.
• Remove the vegetables from the oven and make a hole in the center. Gently toss the fish fillets in the mixing bowl, adding more olive oil if needed to coat. Place the lemon in a single layer in the center of the baking pan and put the fish on top, skin side down. Sprinkle with the blackened seasoning and bake for 15-20 minutes or until the fish flakes easily and is just cooked through.
• Allow the dish to rest for 5 minutes before serving.

Recipe Notes

• Substitute any fresh-caught fish such as striped bass, grouper or red snapper for the mahi mahi
• Substitute other vegetables as desired and use your favorite seasonings for the fish
• Adjust cooking time due to the thickness of the fillets as needed

Nutrition information is calculated using an ingredient database and should be considered an estimate. When multiple ingredient alternatives are given, the first listed is calculated for nutrition. Garnishes and optional ingredients are not included.

Nutrition

Calories: 369kcal | Carbohydrates: 27g | Protein: 45g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 166mg | Sodium: 536mg | Potassium: 1620mg | Fiber: 5g | Sugar: 7g | Vitamin A: 15702IU | Vitamin C: 36mg | Calcium: 91mg | Iron: 4mg

Here are a few more recipes you might also enjoy:

When you dig your grill out of the snow this spring, you’ll want to try these wonderful Sriracha Grilled Mahi Mahi Fish Tacos.  

Don’t forget about this Grilled Blackened Grouper Sandwich  for a simple and delicious meal anytime.

Thanks so much for stopping by!  Tricia