The Sheet Pan Fish Dinner You Need in Your Repertoire | Yummly

The Sheet Pan Fish Dinner You Need in Your Repertoire

Healthy, delicious, and easy, this sheet pan fish and veggies combo with a tahini drizzle checks all the boxes

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Let’s be real — weeknight dinners can be tough. Between work, homework, and activities, getting food on the table quickly can feel overwhelming. And when we’re rushed, our motivation to make sure dinner is healthy can fall by the wayside. Then there’s the clean-up. If this sounds familiar, have I got the dish for you. 

In my house, we rely on sheet pan dinners regularly. They’re easy to make and perhaps even more importantly, easy to clean up. And it’s super simple to make them nutritious. To illustrate, I’m highlighting a favorite recipe I created for Yummly, Mediterranean Cod and Vegetables Sheet Pan Supper. From start to finish, this sheet pan fish dinner brings the taste of the Mediterranean to your table in 35 minutes. 

The vegetables and tender white fish cook together on one pan with an herby olive oil, and they’re finished with a drizzle of creamy, lemony tahini-garlic sauce. It’s an easy, delicious, and gluten-free main dish. I predict this combo may become your new go-to recipe, not just for hectic weeknights, but for weekends, too.


Jump ahead to:

Sheet pan cod and vegetables FAQs >>

How to make sheet pan fish and veggies >>

Get the recipe: Mediterranean Cod and Vegetables Sheet Pan Supper >>

Note: The Yummly Meal Planner is available to paid subscribers.


Sheet pan cod and vegetables FAQs

If you’re new to fish sheet pan dinners, start here.

How to buy cod

You can find cod at the seafood counter or in the freezer section at most supermarkets. At the seafood counter, look for fish with moist-looking flesh. Frozen cod is an affordable way to get one of your two to three recommended servings of seafood each week. Whether you opt for fresh or frozen, choose pieces that are close in size and thickness. And if using frozen, thaw the fish fillets overnight in the fridge before cooking.

Do the fish and vegetables cook at the same time?

Yes. The key to a perfect sheet pan dinner is to ensure that the vegetables and protein require a similar cooking time. In my recipe, the broccoli, cherry tomatoes, and cod all take 15-20 minutes total time to cook.

How do I make sure the fish cooks evenly?

There are several tricks to cooking fish evenly in a sheet pan meal. First, choose fillets that are similar in size and thickness. You want to leave some space between them on the pan. Then, cook the fish in the center of the pan. This placement ensures the fillets cook at about the same temperature. It’s also easy to remove them if they end up cooking a little faster than the vegetables.

How do I cook perfect sheet pan vegetables?

You want to start with similarly-sized pieces. For my recipe, I cut large broccoli florets in half. Tossing the vegetables with olive oil before cooking helps them brown evenly. Since broccoli and cherry tomatoes aren’t as delicate as cod, I cook the vegetables around the pan edges, where it tends to get hotter.


How to make sheet pan fish and veggies

Here’s how my easy sheet pan fish recipe comes together with mild cod, colorful broccoli and cherry tomatoes, simply seasoned olive oil, and a light and lemony tahini sauce.

1. Preheat the oven and line the sheet pan

Start by preheating the oven to 425°F, and lining a sheet pan with parchment paper or aluminum foil. It’s important not to crowd the food, so if you’re increasing the recipe and cooking for more than four people, use two sheet pans.

2. Prepare the broccoli and fish

Set out some broccoli florets on a cutting board and cut any large florets in half, so they’re all the same size. Pat your cod pieces dry with paper towels. 

3. Season vegetables in herb oil

A picture of broccoli florets and cherry tomatoes with a bowl of herb olive oil
Photo by Rima Kleiner, MS, RDN

Combine olive oil, herbs, salt, and black pepper in a large mixing bowl. Add broccoli, cherry tomatoes, and kalamata olives and toss well to coat.

4Arrange vegetables around the edges of the pan

Set vegetables around the outer edges of the sheet pan, leaving the center of the pan open.

5. Set fish in the center of the pan

A picture of setting cod fillets in the center of a sheet pan using tongs, with vegetables around them
Photo by Rima Kleiner, MS, RDN

Arrange cod pieces in the middle of the pan, leaving space between them for even cooking. Drizzle fish with olive oil, turning to coat, and sprinkle with salt and pepper.

6. Bake

A picture of cod fillets on a sheet pan surrounded by broccoli florets, cherry tomatoes, and kalamata olives
Photo by Rima Kleiner, MS, RDN

Bake the cod and vegetables until the fish is cooked through, tomatoes have burst, and broccoli is tender-crisp, 15-20 minutes. If needed, remove the baked fish to a platter as the pieces are done to keep them from drying out. Cod is cooked through when it’s opaque in the center and flakes easily when tested with a thin knife.

7. Prepare the tahini sauce

A picture of tahini, olive oil, lemon juice, and garlic for a tahini sauce
Photo by Rima Kleiner, MS, RDN

While the fish and vegetables are cooking, whisk together tahini, water, lemon juice, and minced garlic cloves in a small bowl until well-combined. Taste and add more lemon juice or kosher salt if you like. The sauce should be pourable; if it’s too thick, stir in water 1 or 2 teaspoons at a time. 

8. Serve it up!

Drizzle the tahini sauce over the roasted fish and vegetables, sprinkle with a little parsley, and enjoy.


Get the recipe: Mediterranean Cod and Vegetables Sheet Pan Supper

Ready to try this sheet pan meal? The flavors of herbs, briny olives, and lemony tahini sauce will transport you to the Mediterranean. Feel free to customize it another time with a different fish like tilapia or halibut, other herbs, or other favorite vegetables such as bell peppers or zucchini.

Mediterranean Cod and Vegetables Sheet Pan Supper

Yummly Original

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