Roasted Sheet Pan Greek Fish

Name: Roasted Sheet Pan Greek Fish
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
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)

5 from 1 vote

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.

Save Pin Print

Preparation Level Quick & Easy

Servings 4

Preparation 15

Cook 45

Total 1

Why Diabetes Friendly?

Balanced meal: This dish provides a good balance of protein, healthy fats, and fiber, which can help regulate blood sugar levels.
Rich in omega-3 fatty acids: Fish, especially salmon and sea bass, are high in omega-3 fatty acids, beneficial for heart health and insulin sensitivity.
Low Glycemic Index ingredients: The use of vegetables like tomatoes and broccolini, along with the moderate portion of potatoes, contributes to a lower glycemic load, important for blood sugar management.
Incorporates healthy fats: Olive oil and feta cheese add healthy fats that are essential for a heart-healthy diet and can aid in slowing the absorption of carbohydrates.

Ingredients

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.

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.

FAQ

Can I substitute another vegetable for broccolini?
Yes, asparagus, green beans, or even zucchini can be used as substitutes. Adjust cooking time as needed.
What if I don't like feta cheese?
You can omit the feta or substitute it with another cheese that crumbles well, such as goat cheese or halloumi, though this will change the flavour profile slightly.
Can I prepare any part of this dish ahead of time?
The potatoes can be prepped ahead of time, and the fish and vegetables can be seasoned just before cooking. Assembling right before baking is recommended for the best texture and flavour.
How do I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave to avoid drying out the fish.

Nutrition

Per serving

Calories: 437.6kcal

Carbohydrates: 30.4g

Fiber: 3.7g

Sugar: 3.4g

Fat: 18.5g

Saturated Fat: 4.1g

Trans Fat:

Protein: 40.4g

Nutrition Facts

Roasted Sheet Pan Greek Fish

Amount per Serving

Calories

437.6

% Daily Value*

Fat

18.5

Saturated Fat

4.1

Cholesterol

92.6

Sodium

500.3

Potassium

1148.3

Carbohydrates

30.4

Fiber

3.7

Sugar

3.4

Protein

40.4

Vitamin C

69.7

Vitamin D

5.3

µg

Calcium

147.5

Iron

3.5

Magnesium

84.4

Zinc

1.3

* Percent Daily Values are based on a 2000 calorie diet.

Roasted Sheet Pan Greek Fish

Why Diabetes Friendly?

Ingredients

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

Categories

Leave a Reply Cancel reply

Other Dinner recipes