Sheet Pan White Fish and Veggies With Italian Dressing
Need a well-rounded and healthy sheet pan meal? This dinner combines a lean, white flaky fish with perfectly tender potatoes and crisp veggies all covered in a zesty, store-bought salad dressing for ease. This bright dinner is very versatile and can be modified to meet your taste preferences — any veggie will do!
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Servings: 4
Ingredients
- Cooking spray
- 1/2 cup lite Italian dressing (preferably with no sugar added and made with olive oil)
- 4 4-5- oz. cod fillets (thawed if using frozen)
- 12 oz. baby potatoes (sliced in half)
- 2 large carrots (sliced into ¼” half moons)
- 2 Tbsp. olive oil (divided)
- 1 tsp. sea salt (divided)
- 1/2 tsp. pepper (divided)
- 8 oz. fresh green beans
- 2 cups baby tomatoes (sliced in half)
- 1 medium yellow squash (sliced into ¼” half moons)
- Fresh parsley (optional)
Instructions
- Preheat oven to 400°F. Line one large, rimmed sheet pan (or two small sheet pans) with parchment paper and lightly coat with cooking spray.
- Place cod filets in a large plastic baggie or 9x13 baking dish and add Italian dressing. Seal bag, coat fish filets well and disperse dressing evenly. Set aside in fridge to marinate while you prepare veggies, about 30 minutes.
- Chop and place potatoes and carrots on a prepared baking sheet and drizzle with 1 Tbsp. olive oil, ½ tsp. sea salt and ¼ tsp. pepper. Mix well to ensure that veggies are in an even layer and spaced well.
- Place sheet with veggies in the oven and bake for 25 minutes.
- After 25 minutes, remove pan (or pans) from oven, quickly shutting the oven door to maintain heat. Using a wooden spatula, stir potatoes and carrots to one side of the sheet pan. Add the green beans, tomatoes and yellow squash to the empty side. Drizzle remaining 1 Tbsp. olive oil, ½ tsp. sea salt and ¼ tsp. pepper, and mix well.
- Create space in the middle for the fish fillets. Using kitchen tongs, remove fish filets from marinade and place them on the sheet pan. Return to oven. If using two pans, rotate the pans’ position in the oven, ensuring that the pan with the fish is on the top rack.
- Continue baking for 15-18 minutes, or until fish is cooked through and veggies are tender. The thicker the fillets, the more time needed.
- Remove from the oven, let cool and top with fresh parsley if desired. Enjoy!
Notes
- You can use another white fish in this recipe, including halibut, mahi mahi, haddock or tilapia. Watch the cook time with whichever fish you select — for example, tilapia can be a bit thinner so it would cook faster.
- You can also rotate the vegetables depending on what is in season — Asparagus is a tasty, affordable option for spring, while parsnips and carrots are great in the winter.
- Feel free to swap in sweet potatoes for baby potatoes. You can also use larger-sized potatoes; just be sure to chop them into 1” cubes.
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