Roasted Sheet Pan Greek Fish
Indulge in the flavours of the Mediterranean with this diabetes-friendly Sheet Pan Greek Fish, featuring succulent fish, creamy feta, and a colourful array of tomatoes, potatoes, and broccolini. This easy-to-prepare meal balances lean protein with fibre-rich vegetables, offering a delightful and nutritious option that simplifies dinner time while supporting blood sugar management.
Servings: 4
Calories: 437.6kcal
Ingredients
- 1 lb potato russet, peeled and cut into wedges
- ¼ cup olive oil divided
- 3 tsp oregano dried, separated
- 4 cloves garlic chopped
- 1 lemon cut into small wedges
- 2 cloves garlic finely chopped
- 1/2 tsp salt
- 1/8 tsp pepper freshly ground
- 24 oz cod
- 1 bunch broccolini ends trimmed and peeled if tough
- 1 cup cherry tomato halved
- 2 tbsp feta cheese broken into 1- to 2-inch pieces
Instructions
- Preheat the oven to 425˚F regular or 400˚F convection (see headnote).
- On a rimmed baking sheet, toss the potatoes with 1 tablespoon of the olive oil and 1 teaspoon of oregano. Scatter the smashed garlic and lemon wedges around the potatoes and roast for 25 minutes.1 lb potato, ¼ cup olive oil, 3 tsp oregano, 4 cloves garlic, 1 lemon
- In the meantime, mix together the remaining olive oil (3 tablespoons), finely chopped garlic, kosher salt and pepper. On your work surface (I line it with parchment paper), season the fish with half of this mixture. Then use the remaining mixture to toss with the broccolini and tomatoes.2 cloves garlic, 1/2 tsp salt, 1/8 tsp pepper, 24 oz cod, 1 bunch broccolini, 1 cup cherry tomato
- After the 25 minutes, remove the potatoes from the oven and nestle the fish in and around them. Scatter and nestle the broccolini and tomatoes around the fish and potatoes. Then place the feta in the empty spots.2 tbsp feta cheese
- Return the pan to the oven and bake for 12-20 minutes or until the fish is cooked; it should flake when pierced with a fork.
Cooking Tips
- Potato size: Cutting the potatoes into wedges ensures they cook through evenly. Adjust size based on cooking time to ensure they're perfectly tender when the dish is done.
- Fish selection: Choose fish based on freshness and sustainability. Thicker fillets may require additional cooking time.
- Convection cooking: If using the convection setting, remember it cooks faster and more evenly, so adjust the time accordingly.
- Feta cheese: Adding feta cheese provides a burst of flavor and creaminess. Look for block feta in brine for the best flavor and texture.
Nutrition
Nutrition Facts
Roasted Sheet Pan Greek Fish
Amount per Serving
Calories
437.6
% Daily Value*
Fat
18.5
g
28
%
Saturated Fat
4.1
g
26
%
Cholesterol
92.6
mg
31
%
Sodium
500.3
mg
22
%
Potassium
1148.3
mg
33
%
Carbohydrates
30.4
g
10
%
Fiber
3.7
g
15
%
Sugar
3.4
g
4
%
Protein
40.4
g
81
%
Vitamin C
69.7
mg
84
%
Vitamin D
5.3
µg
35
%
Calcium
147.5
mg
15
%
Iron
3.5
mg
19
%
Magnesium
84.4
mg
21
%
Zinc
1.3
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.