Sheet Pan Fish and Vegetables

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 is a great antibacterial and antifungal agent that adds a lot of flavor to anything it touches. If you’re not having a dinner party, go ahead and add it to your plate for an extra boost of nutrients. You can always brush your teeth after dinner!

Baked Mahi Mahi Recipe

I'm using fresh 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 best. If fresh isn't available, look for frozen wild-caught fish from the USA.

I I seasoned one half of the fish with just salt and pepper for me. My husband had Old Bay on his which was added after it came out of the oven. It was really good.

Roasted Broccoli With Fish

For my roasted vegetable, I chose broccoli for this recipe because it looked fresh at the grocery store. You can also use cauliflower, carrots, or asparagus.

The key is to find a quick-cooking vegetable that will roast at the same rate 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.

When the fish is done, remove it and give the carrots or other root vegetables another 15 minutes or so in the oven if they're not ready. When you can slip the point of a knife through the center; if it goes through easily, they're ready.

What You Need

Sour Cream Dill Sauce

• Sour cream
• Dijon mustard
• Fresh dill
• Chopped fresh parsley or cilantro
• Garlic
• Juice of half a lemon and a little lemon zest
• Hot sauce (optional)

For The Fish

• Wild-caught fish
• Broccoli, trimmed and cut into bite-size pieces
• A few garlic cloves
• Olive oil, coconut oil, or avocado oil
• Old Bay seasoning or another seafood seasoning
• Salt and black pepper
• Lemon

Remove the bloodline from the fish fillets if they're present and discard. The bloodline is a dark red strip of muscle running down down the center of some fish fillets. While you can eat it, it has a fishy taste than the rest of the fillet. We toss it.

How To Bake Fish and Veggies

• 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 or 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 your dish with chopped 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 low carb recipes like this by visiting Healthy Seafood 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.

With a good piece of fish and roasted vegetables, this recipe is perfect for meal prep—plus, leftovers make the best lunch the next day!