Sheet pan fish and vegetables is a great one-pan low-carb meal. The Mahi fish is seasoned with Old Bay and enjoyed with a sour cream dill sauce. This is a quick dinner to pull together and light enough to eat in the evening.
Low Carb Fish Recipe
I've cut the carbs from my diet recently. I had half of this dish for dinner last night and saved the other half for lunch today. It was filling and so delicious.
The dill sour cream sauce is tasty and can double as a homemade salad dressing if you have the fish over a salad.
Note: I've added 3 cloves of garlic to the sheet pan. I chopped it up and added one clove to the dressing and the rest went on my plate.
Garlic adds a lot of flavor and has natural antibacterial and antifungal properties. If you're not cooking for guests, don't be shy with it. You can always brush your teeth later.
Removing the Bloodline
If your fish has a dark red strip running down the center, remove it. That's the bloodline.
You can eat it, but it tastes stronger and more fishy than the rest of the fillet. I always cut it out and toss it.
Baked Mahi Mahi Recipe
I'm using Mahi Mahi for this recipe. Other lean white fish you can use include red snapper, tripletail, yellowtail, hogfish, flounder, cod, redfish, haddock, and striped bass (from Cape Cod).
Use the best fish you can find. Fresh is ideal. If that's not available, look for frozen, wild-caught fish from the U.S.
I seasoned half the fish with just salt and pepper. My husband's portion had Old Bay added after baking. Both were good.
Roasted Broccoli With Fish
I chose broccoli because it looked good at the store and cooks quickly. Other good options include cauliflower, carrots, or asparagus.
The key is choosing a vegetable that roasts at the same pace as the fish and isn't too wet, like zucchini.
Cut your vegetables into small pieces so they cook quickly.
For asparagus, look for thin or medium-width stalks.
If you use a root vegetable like carrots, cut into small pieces. They might take longer to cook.
If the fish is done before the vegetables, remove the fish and return the pan to the oven. Roast the vegetables another 10 to 15 minutes until tender.
A knife should slide through easily.
What You Need
Sour Cream Dill Sauce
- Sour cream
- Dijon mustard
- Fresh dill
- Parsley or cilantro
- Garlic
- Lemon juice and zest
- Hot sauce (optional)
For The Fish
- Wild-caught fish fillets
- Broccoli, cut into bite-size pieces
- Garlic cloves
- Olive oil, coconut oil, or avocado oil
- Old Bay or seafood seasoning
- Salt and black pepper
- Lemon
How To Bake Fish and Veggies
- Mix the sauce ingredients in a small bowl. Cover and refrigerate. This can be made a day ahead.
- Preheat the oven to 350°F with the rack in the center.
- TToss the broccoli with oil, salt, and pepper.
- Line a sheet pan with parchment paper.
- Place the fish on one side and the vegetables on the other.
- Brush the fish and garlic with oil and season.
- Squeeze lemon over the fish.
- Bake for 10 to 15 minutes, until the fish flakes easily.
- Let the fish rest for 5 minutes.
- Chop the roasted garlic and stir some into the sauce.
- Finish with herbs and lemon zest.
Storage
Store the fish in an airtight container in the back of the refrigerator for up to 2 days. Reheat in the microwave for one minute on full power. The sauce should be cold.
You can find more mahi recipes like this by visiting The Best Mahi Mahi recipes.
Summary
This simple sheet pan fish with vegetables is a quick, low-carb dinner perfect for busy weeknights and light enough for late-night meals.
For best results, stick to wild-caught fish for the best flavor and quality.
Season with Old Bay or just salt and pepper and enjoy with a sour cream dill sauce that doubles as a salad dressing.
A good piece of fish and some roasted vegetables make this recipe great for meal prep. Plus, leftovers are the best lunch for the next day!
Sheet Pan Fish and Vegetables
Ingredients
FOR THE FISH AND VEGGIES
- 1 ½ pounds skinless, boneless thin white fish fillets
- 1 pound broccoli, trimmed and cut into 1-inch florets
- 2 tablespoons olive oil
- black pepper
- 2 teaspoons Old Bay seasoning or other seafood seasoning
- juice of ½ lemon
- 3 garlic cloves, leave whole or peel and smash with the side of a broad knife
- salt and pepper taste
FOR THE SOUR CREAM DILL SAUCE
- 1 cup sour cream
- 1 teaspoon Dijon mustard
- 2 teaspoons fresh dill
- 1 tablespoon chopped parsley or cilantro
- juice of half a lemon and a little lemon zest
- 1 teaspoon minced garlic
- a few drops of hot sauce
- salt to taste
Instructions
- Mix the sauce ingredients in a small bowl. Cover and refrigerate until ready to use; you can make the sauce a day before.
- Preheat the oven to 350℉ (175℃) with the rack set in the center.
- Toss the broccoli with olive oil, salt, and pepper in a large bowl until well coated.
- Line a large sheet pan with parchment paper.
- Place the fish on one side of the pan and scatter the broccoli (or other vegetables) on the other.
- Brush the fish and garlic cloves with olive oil, and season with Old Bay and a little salt and pepper. Squeeze half a lemon over the fish.
- Bake for 10-15 minutes or until the fish flakes easily with a fork.
- Remove the pan from the oven and let the fish rest for 5 minutes.
- Chop the garlic and add a teaspoon or so to the dressing.
- Garnish with chopped herbs and lemon zest.
Barbara says
Thank you for sharing!
Jerry says
Thank you for sharing!