Delicious, nutritious meals do not need to be complicated.
As much as I enjoy diving into a more complex or lengthy recipe, I also greatly appreciate a quick and easy-to-pull-together meal. Sheet pan dinners and seasoning blends are a regular part of my weekly meal plans.
There is a reason that sheet pan dinners remain a popular strategy for meal preparation. The ease of placing ingredients on one pan to cook relatively hands-off in the oven makes getting a healthier dinner on the table so much more stress-free. Top it off (literally) by flavoring the ingredients with a good quality seasoning blend and it becomes even easier.
A meaty white fish works well in this recipe. If Mahi Mahi is unavailable, try Halibut, Cod, Grouper, Haddock, or Snapper. The veggies nicely complement the fish with the savoriness of the mushrooms and potato, the fruitiness of the bell pepper, and the sweet, oniony flavors of the leeks.
Choose any seasoning blend you like – something bright and herbaceous, or maybe more earthy with a hint of heat. A few seasoning blends I use regularly for this recipe are:
Greek Freak (@spiceology)
Lemon-Pepper (@spicewalla)
Herbs de Provence (@burlap&barrel)
Recipe Variations:
salmon works well in place of white fish
sweet onions can stand in for leaks
sweet potato is delicious in place of Yukon Gold but cooks more quickly (put it on the pan along with the fish)
carrots, cauliflower, and summer squash also cook within the recipe time frame
Capitalize on seasonal ingredients or use whatever is on hand. For reference, check out my Sheet Pan Dinner Cooking Time Chart as you create your masterpieces.
Need more than two servings? The recipe can be doubled and spread between two sheet pans.
Makes: 2 servings
INGREDIENTS:
8 ounces fresh mushrooms, cleaned, sliced
1/2 bell pepper (red, yellow, or orange), 1/4-inch slices
1 large Yukon Gold potato, 1/4-inch slices
1 leek, white and light green parts, washed thoroughly, cut into wide slices
1 tablespoon olive or avocado oil + more for brushing
1 1/2 teaspoons seasoning blend (like Greek blend, lemon-pepper, or herbes de Provence), divided
2 Mahi Mahi fish fillets (4 - 6 ounces each), thawed if frozen
A light sprinkling of Kosher salt and ground black pepper – only if not included in the seasoning blend
1 lemon, cut into 4 wedges
DIRECTIONS:
1. Preheat oven to 425° F. Line a sheet pan with foil or parchment paper and spray with cooking spray.
2. Toss the mushrooms, bell pepper, potato, and leeks in 1 tablespoon of oil. Spread the veggies out on the sheet pan. Season with 1 teaspoon of the seasoning blend. Roast in the oven for 10 - 12 minutes, until the veggies are partially softened.
3. Remove the pan from the oven. Nestle the fish fillets in between the vegetables. Brush each fillet lightly with oil and season with the remaining 1/2 teaspoon of the seasoning blend.
Return the pan to the oven to roast for 10 – 13 minutes, until fish is opaque in the center and flaky and vegetables are soft and lightly golden brown. If using convection cook or roast, less time may be required.
Approximate Cooking Time for White Fish Filets
10 minutes per 1 inch of thickness for opaque interior; 145°F internal temperature
4. Remove pan from oven, transfer fish and veggies to serving plates, and spritz lightly with lemon juice from one of the wedges. Serve immediately with additional lemon wedges.