Baked White Fish with Lemon Garlic and Roasted Potato Medley
Ingredients
Equipment
Method
- Preheat oven to 400°F (200°C).
- Toss potatoes with 2 tbsp olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes.
- While potatoes roast, pat fish dry and season with salt and pepper. Whisk together melted butter, lemon juice and zest, garlic, and parsley.
- Push potatoes to the sides of the pan and place fish in the center.
- Pour the lemon garlic sauce over the fish and potatoes.
- Bake for another 12-15 minutes, until fish flakes easily and potatoes are tender.
- Garnish with more fresh parsley before serving.
Notes
As Chef Emma, I believe that elegance and simplicity can, and should, go hand-in-hand in the kitchen. There’s a special kind of satisfaction that comes from creating a meal that looks and tastes sophisticated, yet comes together with minimal effort. This Baked White Fish with Lemon Garlic and Roasted Potato Medley is the perfect embodiment of that philosophy.
This recipe was born from my love for light, flaky fish and the classic, bright flavors of lemon and garlic. I wanted a healthy, all-in-one-pan meal that felt special enough for guests but was easy enough for a regular weeknight. Roasting everything on a single sheet pan allows the flavors to meld beautifully. The potatoes become tender and golden while the fish steams to flaky perfection, all bathed in a simple, fragrant sauce. It’s a clean, wholesome, and delicious meal that proves you don’t need complexity to create something truly wonderful.
Summary
Discover your new favorite seafood dinner with this light, flavorful, and incredibly easy Baked White Fish with Lemon Garlic and Roasted Potato Medley. This one-pan meal features tender, flaky white fish (like cod or haddock) baked in a simple, bright lemon and garlic sauce. It’s accompanied by a colorful medley of roasted baby potatoes that become perfectly tender and infused with flavor. This is a healthy, delicious, and elegant meal that requires very little prep and even less cleanup, making it a perfect choice for a healthy weeknight dinner.
[IMAGE 1: A beautiful shot of the finished sheet pan with the flaky baked white fish and the colorful roasted potato medley, garnished with fresh parsley.]
Equipment
- Large rimmed baking sheet (sheet pan)
- Large mixing bowl
- Small bowl
- Chef’s knife
- Cutting board
Ingredients for Baked White Fish with Lemon Garlic and Roasted Potato Medley
To create this delicious Baked White Fish with Lemon Garlic and Roasted Potato Medley, you will need:
- For the Fish and Potatoes:
- 4 white fish fillets (6 oz each), such as cod, haddock, or halibut
- 2 lbs mixed baby potatoes (such as red, Yukon Gold, and purple), halved
- 1 pint cherry tomatoes (optional, for color and flavor)
- 3 tbsp olive oil, divided
- Salt and freshly ground black pepper
- For the Lemon Garlic Sauce:
- 4 tbsp unsalted butter, melted
- Juice and zest of 1 large lemon
- 4 cloves garlic, minced
- 2 tbsp fresh parsley, chopped, plus more for garnish
- 1/4 tsp red pepper flakes (optional)
Directions for Baked White Fish with Lemon Garlic and Roasted Potato Medley
Follow these simple one-pan steps to prepare your Baked White Fish with Lemon Garlic and Roasted Potato Medley:
- Roast the Potatoes: Preheat your oven to 400°F (200°C). On the large baking sheet, toss the halved baby potatoes with 2 tablespoons of olive oil, salt, and pepper. Arrange them in a single layer.
- First Roast: Roast the potatoes for 20-25 minutes, or until they are beginning to get tender and golden.
- Prepare the Fish and Sauce: While the potatoes are roasting, pat the fish fillets completely dry with a paper towel and season both sides with salt and pepper. In a small bowl, whisk together the melted butter, lemon juice and zest, minced garlic, chopped parsley, and optional red pepper flakes.
- Combine and Add Fish: Remove the baking sheet from the oven. Push the potatoes to the sides of the pan to create space. Place the fish fillets in the center of the pan. If using, scatter the cherry tomatoes around the potatoes.
- Add Sauce and Bake: Pour the prepared lemon garlic sauce evenly over the fish fillets and the potatoes.
- Final Bake: Return the pan to the oven and bake for another 12-15 minutes. The Baked White Fish is done when it is opaque and flakes easily with a fork. The potatoes should be fully tender.
- Garnish and Serve: Garnish the entire pan with a sprinkle of fresh parsley. Serve your Baked White Fish with Lemon Garlic and Roasted Potato Medley immediately.
[IMAGE 2: A close-up shot of the flaky white fish on the sheet pan, drizzled with the lemon garlic sauce.]
Tips and Variations
- Best Fish to Use: This recipe works well with any firm white fish. Cod, haddock, halibut, pollock, or tilapia are all great choices.
- Add Other Veggies: Quick-cooking vegetables like asparagus spears, zucchini slices, or bell peppers can be added to the pan along with the fish.
- Use Parchment Paper: Lining your baking sheet with parchment paper will prevent the fish from sticking and makes cleanup a breeze.
- Herb Variations: Feel free to add other fresh herbs to the sauce, such as dill or thyme, which both pair beautifully with fish.
- Don’t Overcook: The key to tender fish is to not overcook it. Keep a close eye on it; it’s done as soon as it flakes easily.
Nutrition Facts
| Nutrient | Amount per serving |
| Calories | 540 kcal |
| Protein | 45 g |
| Carbohydrates | 40 g |
| Fat | 22 g |
Nutritional Highlights
This Baked White Fish with Lemon Garlic dish is a fantastic example of a healthy, balanced meal. White fish is an incredible source of lean protein and omega-3 fatty acids, which are important for heart and brain health. The medley of potatoes provides energy-rich carbohydrates and potassium. This meal is light, yet satisfying, and packed with nutrients.
Dietitian Tips
This recipe is naturally healthy and light. To further enhance its profile, ensure you’re using a colorful variety of baby potatoes to get a broader range of phytonutrients. You can reduce the butter in the sauce slightly if you are monitoring your saturated fat intake. Serving this dish with a side of steamed green beans or a simple green salad would make it even more well-rounded.
FAQs
1. How can I tell when the fish is cooked?
The fish is cooked when its color changes from translucent to opaque and it flakes easily when gently pressed with a fork.
2. Can I use frozen fish fillets?
Yes, but you must thaw them completely first. Pat them very dry before seasoning to ensure they bake properly and don’t become watery.
3. What if I don’t have baby potatoes?
You can use larger potatoes like Yukon Golds or red potatoes. Just be sure to cut them into uniform 1-inch cubes so they cook evenly.
4. Can I prepare this ahead of time?
You can chop the potatoes and make the sauce ahead of time. However, it’s best to bake the dish right before you plan to serve it, as fish is best enjoyed fresh.
5. Is this recipe gluten-free and dairy-free?
It is naturally gluten-free. To make it dairy-free, simply substitute the butter with a good quality olive oil or a dairy-free butter alternative.
6. My sauce looks separated. Is that normal?
Yes, a simple butter and lemon sauce can sometimes separate a bit while baking. Just give everything a gentle stir on the pan or spoon some of the sauce from the pan over the fish and potatoes before serving.
[IMAGE 3: A perfect serving of the baked white fish and roasted potato medley on a white plate.]
Conclusion for Baked White Fish with Lemon Garlic and Roasted Potato Medley
This Baked White Fish with Lemon Garlic and Roasted Potato Medley is a testament to the beauty of simple, fresh ingredients. It’s an elegant, light, and healthy one-pan meal that is quick enough for a weeknight but special enough for a dinner party. The bright, zesty flavors are sure to delight your palate. I hope this easy recipe becomes a staple in your seafood rotation.