Mediterranean Sheet Pan Fish Dinner
This is a simple weeknight dinner recipe for roasted fish, zucchini, and tomatoes topped with a mix of slow-simmered garlic, capers, parsley, and lemon.
Servings: 4 servings
Ingredients
- 1-1/4 to 1-1/2 lbs tilapia or catfish, barramundi, snapper fillets
- Salt and freshly ground black pepper
- 2 tablespoons freshly squeezed lemon juice divided
- 2-1/2 tablespoons olive oil divided
- 6 cloves garlic peeled and roughly chopped
- 1 lb zucchini ends trimmed and quartered lengthwise (see notes)
- 8 plum tomatoes ends trimmed and cut into 1/2-inch slices
- 1 to 2 tablespoons capers rinsed and drained
- 2 tablespoons fresh parsley chopped
Instructions
- Preheat the oven to 425°F and coat a rimmed baking sheet with nonstick spray.
- Season the fish fillets on both sides with salt and pepper, drizzle with 1 tablespoon of the lemon juice and a bit of olive oil. Set aside.
- Add 2 tablespoons of olive oil to a small saucepan and place over medium low heat. Stir in the garlic and as soon as the oil begins begins to bubble cook for 30 seconds, then turn the heat down to low and continue cooking.
- Give the garlic mixture a stir occasionally to be sure the garlic doesn't brown.
- Cut the zucchini quarters in half crosswise and arrange on the prepared baking sheet. Season with salt and pepper and roast for 5 to 7 minutes.
- Add the tomatoes to the baking sheet, season with salt and pepper and return the pan to the oven for an additional 10 minutes.
- Add the fish to the sheet pan and continue roasting for an additional 8 to 12 minutes, or until the fish flakes easily with a fork.
- While the fish cooks, add the remaining tablespoon of lemon juice along with the capers and parsley to the garlic and olive oil mixture. Turn up the heat for a minute to warm the mixture then set aside.
- Top each fish fillet with a portion of the garlic-caper mixture before serving.
Notes
To achieve a nice amount of caramelization on your zucchini, it's best to get some of the excess moisture out before roasting. To do that you'll want to arrange the zucchini quarters, cut side up on a flat surface and sprinkle with salt.
Set aside for 10 minutes or until you see some liquid bead up on the cut surfaces. Blot with paper towels and proceed with the recipe. You can do the same with the plum tomatoes if desired.
Important Note: Be sure to cut back on the salting during cooking to accommodate for this preliminary step.
Nutrition
Calories: 433 | Total Fat: 17g | Cholesterol: 145mg | Sodium: 346mg | Carbohydrates: 7g | Fiber: 2g | Sugar: 3g | Protein: 64g