Roasted Veggie & Fish Sheet Pan Dinner

Sheet pan dinners have become a weeknight staple in our household, and for good reason! Life gets hectic, and the idea of a healthy, delicious meal with minimal cleanup is incredibly appealing. This Roasted Veggie & Fish Sheet Pan Dinner is a particular favorite. Even my picky eaters gobble down the vibrant vegetables when they’re roasted to sweet perfection alongside flaky, tender fish. The combination of flavors – the earthy roast vegetables, the delicate fish, and a touch of bright lemon – is simply divine. Plus, the sheer simplicity of tossing everything onto one pan and letting the oven do its magic makes this recipe a true winner. If you’re looking for a nutritious, easy, and crowd-pleasing meal, look no further. This sheet pan dinner is about to become your new go-to!

Ingredients

• 1 pound Salmon fillets – Skin on or off, pin-boned, cut into 4 equal portions. Salmon is rich in omega-3 fatty acids and provides a lovely meaty texture.
• 1 large Broccoli crown – Cut into florets, about 4 cups. Broccoli is a cruciferous vegetable packed with vitamins and fiber, roasting brings out its sweetness.
• 2 Bell peppers – (1 red, 1 yellow or orange) – Cored, seeded, and cut into 1-inch pieces. Bell peppers add sweetness, color, and Vitamin C to the dish.
• 1 Red onion – Cut into wedges. Red onion adds a slightly pungent and sweet flavor that mellows beautifully when roasted.
• 1 pint Cherry tomatoes – Halved. Cherry tomatoes burst with juicy sweetness during roasting, adding a delightful tang.
• 4 cloves Garlic – Minced. Garlic provides a pungent and aromatic base flavor that complements both the vegetables and fish.
• 1/4 cup Olive oil – Extra virgin. Olive oil is a healthy fat that helps the vegetables roast and adds richness and flavor.
• 2 tablespoons Lemon juice – Freshly squeezed. Lemon juice brightens the dish and complements the flavors of both the fish and vegetables.
• 1 tablespoon Dried rosemary – Adds a woody and aromatic flavor that pairs well with roasted vegetables and fish.
• 1 teaspoon Dried thyme – Provides an earthy and slightly minty flavor that enhances the overall herb profile.
• 1/2 teaspoon Salt – Or to taste. Enhances the flavors of all ingredients.
• 1/4 teaspoon Black pepper – Freshly ground, or to taste. Adds a touch of spice and depth of flavor.
• Fresh parsley – Chopped, for garnish (optional). Adds a fresh, herbaceous finish and visual appeal.

Instructions

1. Preheat your oven and prepare the sheet pan: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup. Parchment paper also prevents sticking and promotes even roasting. If you don’t have parchment paper, you can lightly grease the baking sheet with olive oil.
2. Prepare the vegetables: Wash and chop all the vegetables. In a large bowl, combine the broccoli florets, bell pepper pieces, red onion wedges, and halved cherry tomatoes. Ensure the vegetables are cut into roughly similar sizes to ensure even cooking.
3. Season the vegetables: Add the minced garlic, olive oil, dried rosemary, dried thyme, salt, and black pepper to the bowl with the vegetables. Toss everything together thoroughly to ensure the vegetables are evenly coated with the oil and seasonings. Using your hands or tongs, mix well to distribute the flavors.
4. Arrange vegetables on the sheet pan: Spread the seasoned vegetables in a single layer on the prepared baking sheet. Avoid overcrowding the pan, as this can steam the vegetables instead of roasting them. If necessary, use two sheet pans to ensure even roasting.
5. Roast the vegetables: Place the sheet pan in the preheated oven and roast for 15 minutes. Roasting the vegetables first allows them to start cooking and softening before adding the fish, which cooks more quickly.
6. Prepare the fish: While the vegetables are roasting, pat the salmon fillets dry with paper towels. This helps to ensure a nice sear and prevents steaming. Season the salmon fillets with a pinch of salt and pepper.
7. Add fish to the sheet pan: After the vegetables have roasted for 15 minutes, remove the sheet pan from the oven. Carefully arrange the salmon fillets among the vegetables on the sheet pan, ensuring they are not overcrowded and have some space around them.
8. Return to oven and finish roasting: Drizzle the lemon juice evenly over the vegetables and salmon fillets. Return the sheet pan to the oven and continue to roast for another 10-15 minutes, or until the salmon is cooked through and flakes easily with a fork, and the vegetables are tender and slightly caramelized. The exact cooking time for the fish will depend on the thickness of the fillets.
9. Check for doneness: To check if the salmon is cooked through, gently flake it with a fork. It should be opaque and flake easily. The vegetables should be tender when pierced with a fork and have slightly browned edges.
10. Garnish and serve: Once cooked, remove the sheet pan from the oven. If desired, garnish with fresh chopped parsley. Serve immediately and enjoy your delicious and healthy Roasted Veggie & Fish Sheet Pan Dinner!

Nutrition Facts

(Per Serving, approximate, based on 4 servings)

• Calories: Approximately 450 kcal – A balanced meal providing energy from healthy fats, protein, and carbohydrates. This calorie count is an estimate and can vary based on portion sizes and specific ingredients used.
• Protein: Approximately 35g – High in protein, essential for muscle building, repair, and overall satiety. Salmon is an excellent source of lean protein.
• Healthy Fats: Approximately 25g – Rich in healthy fats, primarily omega-3 fatty acids from salmon and monounsaturated fats from olive oil, beneficial for heart health and brain function.
• Fiber: Approximately 8g – Good source of dietary fiber from the variety of vegetables, promoting digestive health and contributing to feelings of fullness. Fiber helps regulate blood sugar levels.
• Vitamin C: Excellent source – Bell peppers and broccoli are packed with Vitamin C, an antioxidant that supports immune function, skin health, and iron absorption. This meal provides a significant portion of your daily Vitamin C needs.

Preparation Time

• Prep Time: 20 minutes – This includes washing, chopping, and seasoning the vegetables, as well as prepping the fish. The recipe is designed for quick and efficient preparation.
• Cook Time: 25-30 minutes – The total cooking time, including roasting the vegetables and then the fish. This timeframe allows for perfectly cooked vegetables and flaky, tender fish.
• Total Time: 45-50 minutes – From start to finish, this sheet pan dinner is ready in under an hour, making it ideal for busy weeknights. The hands-on time is minimal, mostly involving chopping and tossing.

How to Serve

This Roasted Veggie & Fish Sheet Pan Dinner is delicious and satisfying on its own, but here are some ways to elevate your meal and make it even more versatile:

• Grain Bowls:
  • Quinoa: Fluffy quinoa provides a nutty base and adds protein and fiber.
  • Brown Rice: A classic and healthy grain that pairs well with the roasted flavors.
  • Couscous: Quick-cooking couscous offers a light and slightly chewy texture.
  • Farro: Chewier than rice, farro adds a hearty and wholesome element.
• Salads:
  • Simple Green Salad: A light and refreshing green salad with a lemon vinaigrette complements the richness of the roasted dinner.
  • Mediterranean Salad: Incorporate cucumber, tomatoes, olives, and feta cheese for a Mediterranean twist.
  • Arugula Salad with Balsamic Glaze: The peppery arugula and tangy balsamic glaze add a sophisticated touch.
• Bread:
  • Crusty Bread: Serve with a side of crusty bread for soaking up the delicious pan juices and olive oil.
  • Garlic Bread: Enhance the garlic flavors with warm garlic bread.
  • Pita Bread: Warm pita bread is perfect for scooping up the vegetables and fish.
• Sauces & Dips:
  • Lemon-Herb Yogurt Sauce: Mix Greek yogurt with lemon zest, herbs like dill or parsley, and a pinch of salt for a cooling and tangy sauce.
  • Garlic Aioli: A creamy garlic aioli adds richness and flavor.
  • Pesto: A dollop of pesto provides a burst of fresh basil and nutty flavor.
  • Chimichurri: A vibrant Argentinian herb sauce adds a zesty and herbaceous kick.

Additional Tips for the Best Sheet Pan Dinner

1. Don’t Overcrowd the Pan: Ensure vegetables and fish are arranged in a single layer with space around them. Overcrowding leads to steaming instead of roasting, resulting in soggy vegetables and fish. Use two sheet pans if necessary.
2. Cut Vegetables Evenly: Cut vegetables into similar sizes for even cooking. Larger pieces will take longer to cook than smaller ones, leading to unevenly cooked vegetables.
3. Pre-Roast Dense Vegetables: For vegetables like potatoes, carrots, or sweet potatoes, consider pre-roasting them for about 10-15 minutes before adding faster-cooking vegetables like broccoli or bell peppers. This ensures all vegetables are tender at the same time.
4. Adjust Cooking Time Based on Fish Thickness: Salmon fillets vary in thickness. Thicker fillets will require slightly longer cooking time. Check for doneness by flaking the fish with a fork – it should be opaque and flake easily.
5. Customize Your Vegetables: Feel free to swap in other vegetables based on your preferences or what’s in season. Good alternatives include zucchini, asparagus, Brussels sprouts, green beans, and cauliflower.
6. Experiment with Different Fish: While salmon is a popular choice, you can also use other firm white fish like cod, halibut, or mahi-mahi. Adjust cooking time accordingly as different fish types may cook at varying rates.
7. Marinate Your Fish (Optional): For extra flavor, marinate the salmon fillets for 15-30 minutes before roasting. A simple marinade of lemon juice, olive oil, garlic, and herbs works wonderfully.
8. Save Leftovers for Lunch: Leftovers from this sheet pan dinner are fantastic for lunch the next day. Store in an airtight container in the refrigerator for up to 3 days. Enjoy cold in a salad, or gently reheat in the oven or microwave.

FAQ Section: Your Roasted Veggie & Fish Sheet Pan Dinner Questions Answered

Q1: Can I use frozen vegetables for this recipe?
A: Yes, you can use frozen vegetables, but it’s best to thaw them slightly and pat them dry before roasting. Frozen vegetables tend to release more moisture, so roasting them from frozen may result in slightly less crispy vegetables. Increase roasting time slightly if using frozen vegetables.

Q2: What other types of fish work well in this sheet pan dinner?
A: Besides salmon, other excellent choices include cod, halibut, mahi-mahi, snapper, and even shrimp. Choose firm white fish that can hold up well to roasting. Adjust cooking time based on the type and thickness of the fish.

Q3: Can I make this recipe ahead of time?
A: While this dish is best served fresh, you can chop the vegetables ahead of time (up to a day in advance) and store them in the refrigerator. You can also prepare the seasoning mix in advance. Assemble and roast just before serving for the best quality.

Q4: How do I prevent the vegetables from burning while the fish cooks through?
A: Keep an eye on the vegetables while the fish is cooking. If the vegetables are browning too quickly, you can lower the oven temperature slightly or loosely tent the sheet pan with foil for part of the cooking time. Ensure the fish is cooked through by checking for flakiness.

Q5: Is this recipe gluten-free and dairy-free?
A: Yes, this Roasted Veggie & Fish Sheet Pan Dinner is naturally gluten-free and dairy-free as written. Ensure your seasonings are also gluten-free if needed.

Q6: How can I make this recipe spicier?
A: To add a spicy kick, you can include a pinch of red pepper flakes with the seasonings, add a diced jalapeño to the vegetables, or drizzle a spicy sriracha mayo over the finished dish.

Q7: My family doesn’t like rosemary and thyme. What other herbs can I use?
A: Feel free to substitute other herbs you enjoy. Good alternatives include oregano, basil, dill, parsley, or a simple Italian herb blend. You can also use fresh herbs instead of dried, just add them towards the end of the roasting time to preserve their flavor.

Q8: How do I reheat leftovers of this sheet pan dinner?
A: Gently reheat leftovers in the oven at 350°F (175°C) for about 10-15 minutes, or until heated through. You can also microwave leftovers, but the vegetables may become slightly softer. Adding a splash of water or broth while reheating in the oven can help prevent drying out.

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