Baked Fish and Vegetables (One Pan Recipe) - Cotter Crunch (2024)

Dinner just got better with this Easy Baked Fish and Vegetables recipe! Flakey white fish, hearty potatoes, and nutrient-rich vegetables are coated in a tangy honey mustard sauce and baked to perfection on a single sheet pan. Ready in under an hour, it’s guaranteed to be a hit!

Better Baked Fish

We know what you’re thinking. A baked fish recipe that cooks with vegetables? There’s no way that’s going to turn out well, but we’re here to prove you wrong! You see, we’ve discovered the best method for how to bake fish in the oven, and we’ve decided to be so kind as to share it with you. Say goodbye to bland, tough, or dry filets. Regardless of whether you use cod, haddock, or halibut, this recipe for baked fish will yield tantalizing results every time!

Even better, made on a single pan, it’s quick to prepare, and clean-up is a breeze. That means you can get in and out of the kitchen in no time. In fact, we’re pretty confident in saying this baked fish recipe will become a staple in your batch-cooking meal prep. One bite, and you’ll have even those who aren’t the biggest fish fan asking for seconds.

What Is the Best Kind of Fish to Bake?

Technically, any fish can be used for this baked fish recipe. We prefer mild, white fish like cod, haddock, halibut, or tilapia as they pair well with a variety of sauces and seasonings. That said, if preferred, darker, fattier fish like salmon could be used, too! Whatever you choose, we recommend thicker filets that are at least 4-6 ounces in weight as they will stay nice and moist once baked.

Can You Bake Frozen Fish?

We prefer to use fresh fish because they tend to have a softer, flakier texture. However, if frozen fish is all you can find, it can be used instead. Just be sure to let your filets thaw completely in the fridge, and use a clean paper towel to remove any excess moisture and pat them dry before placing them in the oven.

Health Benefits of White Fish

White fish is a term used to refer to any type of white-fleshed fish that is mild in flavor. There are lots of options, but the most common include cod, snapper, grouper, halibut, haddock, flounder, and tilapia. Each type has its own specific nutrient profile and health benefits. However, in general, they’re all good sources of protein, and most are rich in selenium, vitamin B12, potassium, and magnesium. As a result, including white fish in a well-rounded diet can help:

• Support muscle growth and tissue repair
• Improve immune function
• Reduce the risk of heart disease
• Prevent arthritis

Ingredients You’ll Need

When it comes to one-pan recipes, we do our best to make a well-rounded meal by including high-quality protein, carbs, nutrients, and fats, and this baked fish recipe checks all the boxes without being short on flavor. Sounds too good to be true, right? Here’s everything you’ll need:

For the Sauce

• Dijon Mustard – This forms the base of the sauce, creating a tangy flavor.
• Olive Oil – Used to add a boost of healthy fats and thin out the mustard, making it spreadable.
• Honey – Just a touch helps sweeten the sauce for a well-rounded flavor.
• Apple Cider Vinegar – The acidity helps cut through some of the heaviness of the fats and tenderizes the fish.
• Lemon Juice – Used for a vibrant, refreshing flavor.

For the Pan

• White Fish Filets – As mentioned, we prefer to use cod, haddock, or halibut!
• Vegetables – Baby potatoes, Brussels sprouts, and radishes or carrots combine to add vitamins, nutrients, fiber, and color!
• Melted Butter, Pure Olive Oil or Avocado Oil – This is used to coat the veggies, helping the seasoning stick and allowing them to become tender and crisp.
• Lemon Juice – The acidity cuts through the fats, creating a bright, well-rounded taste.
• Herbs and Spices – Garlic powder, salt, and black pepper are all you’ll need! If you’re feeling fancy, we also like to sprinkle a bit of fresh parsley on top.

Preparing Your Fish

This baked fish recipe is virtually failproof as it is. However, we have a few extra tips to help make it even easier.

• Adjust the Seasonings. Feel free to mix and match your favorite seasonings and sauces to make this baked fish recipe your own! For instance, we love to use our creamy mustard sauce.
• Avoid Protein Breakdown. Unlike many recipes, you do not want to let the sauce sit on the fish for long as the acid will begin to break down the proteins.
• Avoid Overcooking. Depending on the size and thickness of your fish, cooking times will vary. In addition, the filets will continue to cook as they cool. So, be sure to keep a close eye on them, and remove them from the oven as soon as they can easily be flaked with a fork!

How to Bake Fish in the Oven

Learning how to bake fish in the oven is so easy, it’s guaranteed to become a recipe you make on repeat! Just follow the steps below, and it’s ready in minutes.

1. Make the Sauce. In a small bowl, whisk together all the ingredients for the mustard sauce.
   
2. Season the Fish. Place the fish filets on a plate, and generously brush each side with the mustard sauce.

3. Prepare the Veggies. Add the vegetables to a large bowl, and toss them with the butter, lemon juice, and seasonings, making sure they’re well coated.
   
4. Bake. Spread the veggies in an even layer on a large oven-safe pan or rimmed baking sheet, and place them in the oven for 14 minutes. Then, flip them over with a spatula, and arrange the fish fillets in between. Continue to cook until the fish reaches an internal temperature between 135-145° F.

5. Garnish. Top each fish filet with a lemon slice, adjust the seasonings to taste, and serve warm!

Baking Tip – The baked fish will continue to cook after it has been removed from the oven, and the cooking times may vary depending on the thickness of your fish. So, be careful to keep a close eye on it to prevent it from becoming tough! You’ll know it’s done baking when the fish is opaque and easily flakes with a fork.

See Also

The Best Buttercream Frosting Recipe. Ever.Traditional Brunswick Stew RecipeBaked Vacherin Mont d'Or Cheese in a Box RecipeDelicious Home Made Yoghurt Recipes

How to Store

This easy baked fish recipe is best served right away. However, if you have leftovers or want to prepare it in advance, it can be stored for later.

• Refrigerator: Once baked and fully cooled, leftovers can be transferred to an airtight container and stored in the fridge for up to 3-4 days.
• Freezer: For a longer-lasting option, place your baked fish in a freezer-safe container, and keep it frozen for up to 3 months.
• To Reheat: When you’re ready to eat, let your baked fish thaw in the fridge overnight. Then, warm the fish in the air fryer or oven at 275° Fahrenheit until your desired temperature is reached.

Baked Fish Common Questions

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