Roasted Fish with Veggies (one pan meal!) Mediterranean Movement

Roasted Fish with Veggies (one pan meal!)

Super easy sheet pan meals

We love healthy and EASY around here. A one-pan meal, otherwise known as a sheet pan meal, fits this description entirely. These kinds of meals are made entirely on one baking sheet. They come together quickly, and the oven does all the heavy lifting for you. The blueprint for a standard sheet pan dinner is some type of protein (fish, chicken, tofu, etc), some type of veggie (peppers, zucchini, green beans, etc) and some type of sauce or spice blend. There are a probably million different delicious sheet pan meals out there!

 

This fish and veggie recipe

In this recipe, you are making a type of sauce out of olive oil, lemon juice, and spices directly on the pan. The flavor is pretty light, so it tends to appeal to all different pallets. includes picky eaters—like some kiddos! This could be a great introduction to fish. The tahini sauce that we pair with this fish is the opposite of lightly spiced. Tahini sauce is a very strong, nutty flavor. We recommend letting everyone add their own, since some diners (like those kids we talked about) may not be interested in such a bold flavor.

For more about what Tahini is, how long it lasts, and how to make Tahini sauce, please navigate to this post.) You could serve the fish with ketchup for kids! As always, let us know what you think! You can use @mediterranean_movement on Instagram and Facebook to show us what you are cooking. We would love to see what you’re up to in the kitchen and feature your food on our pages! What else? If you love one pan meals, we recommend that you check out our Italian Chicken Dinner.

If you love fish recipes, we recommend that you browse over to our Crumb Topped Salmon or Lemon Dill Salmon & Asparagus. Don’t forget to subscribe to our newsletter. You will get all our best stuff, sent right to your inbox. And we’d love for you to share us with a friend.

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Back to Mediterranean Diet Recipes

Roasted Fish with Veggies (one pan meal!)

We love healthy and EASY around here. A one-pan meal, otherwise known as a sheet pan meal, fits this description entirely. These kinds of meals are made entirely on one baking sheet. They come together quickly, and the oven does all the heavy lifting for you. The blueprint for a standard sheet pan dinner is some type of protein (fish, chicken, tofu, etc), some type of veggie (peppers, zucchini, green beans, etc) and some type of sauce or spice blend. There are a probably million different delicious sheet pan meals out there!


Author
Ashley Keating
Prep Time
10 minutes
Cook Time
30 minutes
Servings
2 servings
Category
Main Course

Ingredients

  • 4 cups of vegetables of choice for roasting (great options include carrots, broccoli, cauliflower, green beans, peppers)
  • 8 ounces of white fish, such as cod or haddock
  • 2 TBS Olive oil
  • 1 TBS lemon juice
  • 1/2 tsp onion powder
  • ½ tsp dried parsley
  • 1 tsp Garlic salt
  • Tahini Sauce:
  • ½ cup tahini
  • ½ cup cold water
  • 2 cloves of garlic (or 1 tsp minced garlic)
  • 1/4 cup lemon juice
  • 1/8 tsp cumin
  • Salt and pepper to taste

Directions

  1. Heat oven to 450 degrees. Spray two sheet pans with olive oil cooking spray.
  2. Arrange the fish and the vegetables on a sheet pan, ensuring that nothing overlaps (you can use two pans if preferred). Drizzle everything with olive oil and sprinkle generously with garlic salt and pepper. Sprinkle fish and veggies with lemon juice.
  3. Shake onion powder and parsley on the fish.
  4. Roast in the oven. Check the fish for doneness after 20 minutes. The roasted vegetables may take up to 30 minutes and will want to be flipped once in the middle.
  5. To make the sauce: In a food processor, add the tahini and ¼ cup of water and process thoroughly. Add the garlic, lemon juice, cumin, and salt and continue to process until tahini is smooth like a sauce. You can add additional water or lemon juice if necessary to thin the sauce.
  6. Plate half the fish and a quarter of the vegetables on one dish. Drizzle your plate with the tahini sauce and enjoy.
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Roasted Fish with Veggies (one pan meal!)

We love healthy and EASY around here. A one-pan meal, otherwise known as a sheet pan meal, fits this description entirely. These kinds of meals are made entirely on one baking sheet. They come together quickly, and the oven does all the heavy lifting for you. The blueprint for a standard sheet pan dinner is some type of protein (fish, chicken, tofu, etc), some type of veggie (peppers, zucchini, green beans, etc) and some type of sauce or spice blend. There are a probably million different delicious sheet pan meals out there!


Author
Ashley Keating
Prep Time
10 minutes
Cook Time
30 minutes
Servings
2 servings
Category
Main Course

Ingredients

  • 4 cups of vegetables of choice for roasting (great options include carrots, broccoli, cauliflower, green beans, peppers)
  • 8 ounces of white fish, such as cod or haddock
  • 2 TBS Olive oil
  • 1 TBS lemon juice
  • 1/2 tsp onion powder
  • ½ tsp dried parsley
  • 1 tsp Garlic salt
  • Tahini Sauce:
  • ½ cup tahini
  • ½ cup cold water
  • 2 cloves of garlic (or 1 tsp minced garlic)
  • 1/4 cup lemon juice
  • 1/8 tsp cumin
  • Salt and pepper to taste

Directions

  1. Heat oven to 450 degrees. Spray two sheet pans with olive oil cooking spray.
  2. Arrange the fish and the vegetables on a sheet pan, ensuring that nothing overlaps (you can use two pans if preferred). Drizzle everything with olive oil and sprinkle generously with garlic salt and pepper. Sprinkle fish and veggies with lemon juice.
  3. Shake onion powder and parsley on the fish.
  4. Roast in the oven. Check the fish for doneness after 20 minutes. The roasted vegetables may take up to 30 minutes and will want to be flipped once in the middle.
  5. To make the sauce: In a food processor, add the tahini and ¼ cup of water and process thoroughly. Add the garlic, lemon juice, cumin, and salt and continue to process until tahini is smooth like a sauce. You can add additional water or lemon juice if necessary to thin the sauce.
  6. Plate half the fish and a quarter of the vegetables on one dish. Drizzle your plate with the tahini sauce and enjoy.