This sheet-pan fish and broccoli is a quick, low-carb dinner served with a tangy sour cream dill sauce. Made with mahi-mahi or another thin white fish, it comes together in about 25 minutes with minimal cleanup.
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, added one clove to the dressing, and put the rest on my plate.
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).
Choose the best-quality fish available; properly frozen fish can be an excellent option.
I seasoned half the fish with just salt and pepper. I added Old Bay to my husband's portion 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
See recipe card below for exact amounts.
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
- Kosher salt and freshly ground black pepper, to taste
- Lemon
How To Bake Fish and Veggies
- Mix the sauce ingredients in a small bowl. Cover and refrigerate. Make this a day ahead.
- Preheat the oven to 350°F with the rack in the center.
- Toss 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 with a fork and reaches 145°F in the thickest part.
- 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 leftover fish in an airtight container in the refrigerator for up to 2 days. Reheat gently until the fish reaches 165°F, checking at 30-second intervals to avoid overcooking. Serve the sauce cold.
You can find more mahi recipes like this by visiting The Best Mahi Mahi Recipes.
Summary
This simple sheet-pan fish and vegetables is a quick, low-carb dinner that's perfect for busy weeknights.
Season with Old Bay or simply salt and pepper, and serve with the sour cream dill sauce.
Fish and roasted vegetables make a satisfying meal-prep option, and leftovers are great for lunch 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
- 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 to 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
- a few drops of hot sauce
- salt to taste
Instructions
- Mix the sour cream, Dijon mustard, dill, parsley or cilantro, lemon juice and zest, hot sauce, and salt in a small bowl. Cover and refrigerate until ready to use; you can make the sauce a day ahead.
- 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 to 15 minutes, until the fish flakes easily with a fork and reaches 145°F in the thickest part.
- 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.
Jerry says
Thank you for sharing!
Barbara says
Thank you for sharing!