Dinner just got better with Easy Baked Fish and Vegetables! Flakey white fish, hearty potatoes, and nutrient-rich vegetables are coated in a tangy honey mustard sauce and baked to perfection on a single sheet pan. Ready in under an hour, it’s guaranteed to be a hit!
Better Baked Fish
We’ve discovered the best method for how to bake fish in the oven! Say goodbye to bland, tough, or dry filets. Regardless of whether you use cod, haddock, or halibut, this recipe for baked fish will yield tantalizing results every time!
Even better, made on a single pan, it’s quick to prepare, and clean-up is a breeze. That means you can get in and out of the kitchen in no time. In fact, we’re pretty confident in saying this baked fish recipe will become a staple in your batch-cooking meal prep.
Health Benefits of White Fish
White fish is a term used to refer to any type of white-fleshed fish that is mild in flavor. There are lots of options, but the most common include cod, snapper, grouper, halibut, haddock, flounder, and tilapia. Each type has its own specific nutrient profile and health benefits. However, in general, they’re all good sources of protein, and most are rich in selenium, vitamin B12, potassium, and magnesium. As a result, including white fish in a well-rounded diet can help:
- Support muscle growth and tissue repair
- Improve immune function
- Reduce the risk of heart disease
- Prevent arthritis
Ingredients You’ll Need
When it comes to one-pan recipes, we do our best to make a well-rounded meal by including high-quality protein, carbs, nutrients, and fats, and this baked fish recipe checks all the boxes without being short on flavor. Sounds too good to be true, right? Here’s everything you’ll need:
For the Sauce
- Dijon Mustard – This forms the base of the sauce, creating a tangy flavor.
- Olive Oil – Used to add a boost of healthy fats and thin out the mustard, making it spreadable.
- Honey – Just a touch helps sweeten the sauce for a well-rounded flavor.
- Apple Cider Vinegar – The acidity helps cut through some of the heaviness of the fats and tenderizes the fish.
- Lemon Juice – Used for a vibrant, refreshing flavor.
For the Pan
- White Fish Filets – As mentioned, we prefer to use cod, haddock, or halibut!
- Melted Butter, Pure Olive Oil or Avocado Oil – This is used to coat the veggies, helping the seasoning stick and allowing them to become tender and crisp.
- Lemon Juice – The acidity cuts through the fats, creating a bright, well-rounded taste.
- Herbs and Spices – Garlic powder, salt, and black pepper are all you’ll need! If you’re feeling fancy, we also like to sprinkle a bit of fresh parsley on top.
- Vegetables – Baby potatoes, Brussels sprouts, and radishes or carrots combine to add vitamins, nutrients, fiber, and color!
Can I Use Different Veggies?
Yes! For the best results, we recommend avoiding using vegetables with a high water content as they will not bake well with the fish. Starchier vegetables such as onions, carrots, potatoes, cauliflower, and Brussels sprouts work best with this baked fish recipe. Just be sure to adjust the baking time as needed for the veggies to cook!
Preparing Your Fish
This baked fish recipe is virtually failproof as it is. However, we have a few extra tips to help make it even easier.
- Adjust the Seasonings. Feel free to mix and match your favorite seasonings and sauces to make this baked fish recipe your own! For instance, we love to use our creamy mustard sauce.
- Avoid Protein Breakdown. Unlike many recipes, you do not want to let the sauce sit on the fish for long as the acid will begin to break down the proteins.
- Avoid Overcooking. Depending on the size and thickness of your fish, cooking times will vary. In addition, the filets will continue to cook as they cool. So, be sure to keep a close eye on them, and remove them from the oven as soon as they can easily be flaked with a fork!
How to Bake Fish in the Oven
Learning how to bake fish in the oven is so easy, it’s guaranteed to become a recipe you make on repeat! Just follow the steps below, and it’s ready in minutes.
- Make the Sauce. In a small bowl, whisk together all the ingredients for the mustard sauce.
- Season the Fish. Place the fish filets on a plate, and generously brush each side with the mustard sauce.
- Prepare the Veggies. Add the vegetables to a large bowl, and toss them with the butter, lemon juice, and seasonings, making sure they’re well coated.
- Bake. Spread the veggies in an even layer on a large oven-safe pan or rimmed baking sheet, and place them in the oven for 14 minutes. Then, flip them over with a spatula, and arrange the fish fillets in between. Continue to cook until the fish reaches an internal temperature between 135-145° F.
- Garnish. Top each fish filet with a lemon slice, adjust the seasonings to taste, and serve warm!
Baking Tip – The baked fish will continue to cook after it has been removed from the oven, and the cooking times may vary depending on the thickness of your fish. So, be careful to keep a close eye on it to prevent it from becoming tough! You’ll know it’s done baking when the fish is opaque and easily flakes with a fork.
Serving Suggestions
Of course, you can serve this baked fish recipe on its own for a nutritious meal. However, it also pairs great with extra sides such as:
And don’t forget to pair it with vegan lemon cheesecake bars or gluten-free dark chocolate salted caramel brownies for dessert!
How to Store
This easy baked fish recipe is best served right away. However, if you have leftovers or want to prepare it in advance, it can be stored for later.
- Refrigerator: Once baked and fully cooled, leftovers can be transferred to an airtight container and stored in the fridge for up to 3-4 days.
- Freezer: For a longer-lasting option, place your baked fish in a freezer-safe container, and keep it frozen for up to 3 months.
- To Reheat: When you’re ready to eat, let your baked fish thaw in the fridge overnight. Then, warm the fish in the air fryer or oven at 275° Fahrenheit until your desired temperature is reached.
More of Our Favorite
Gluten-Free Fish Recipes
Common Questions
Technically, any fish can be used for this baked fish recipe. We prefer mild, white fish like cod, haddock, halibut, or tilapia as they pair well with a variety of sauces and seasonings. That said, if preferred, darker, fattier fish like salmon could be used, too! Whatever you choose, we recommend thicker filets that are at least 4-6 ounces in weight as they will stay nice and moist once baked.
We prefer to use fresh fish because they tend to have a softer, flakier texture. However, if frozen fish is all you can find, it can be used instead. Just be sure to let your filets thaw completely in the fridge, and use a clean paper towel to remove any excess moisture and pat them dry before placing them in the oven.
For this recipe for baked fish, we recommend heating your oven to 400° Fahrenheit to ensure your fish bakes all the way through without becoming tough.
When baking fish in the oven, it is not necessary to flip it over.
If your baked fish turns out rubbery, it’s likely because it was overcooked. Be sure to remove it from the oven as soon as it can easily be flaked with a fork.
Easy Baked Fish and Vegetables Recipe
- Total Time: 44 minutes
- Yield: 3–4 servings 1x
- Diet: Gluten Free
Description
Dinner just got better with this Easy Baked Fish and Vegetables recipe! Flakey white fish, hearty potatoes, and nutrient-rich vegetables are coated in a tangy honey mustard sauce and baked to perfection on a single sheet pan
Ingredients
For the Mustard Sauce:
- 3 Tablespoons Dijon mustard
- ¼ cup olive oil
- ¼ cup honey
- 2 teaspoons apple cider vinegar
- 2 teaspoons lemon juice
- ¼ teaspoon sea salt
- Pinch of black pepper (optional)
- ½ Tablespoon chopped fresh dill (optional)
For the Pan:
- 3 (4-6 ounce) white fish filets (cod, haddock or halibut) *
- 3 cups diced baby potatoes (quartered)
- 1 cup chopped/sliced vegetables (Brussels sprouts, radish or carrots)
- ¼ cup sliced onion (optional)
- 2 Tablespoon melted butter, pure olive oil, or refined avocado oil
- 2 teaspoons lemon juice
- ¼ – ½ teaspoon garlic powder or 1 teaspoon of minced garlic
- Pinch sea salt and black pepper
- Fresh parsley to garnish (optional)
Instructions
- Preheat the oven to 400 F.
- In a small bowl, whisk together sauce ingredients until smooth. Adjust salt to taste.
- Place fish on a plate and generously brush sauce on each side. Set aside.
- In a large bowl, toss the potatoes, chopped vegetables and onion (if using) in the melted butter, lemon juice, garlic powder, salt and pepper.
- Spread coated vegetables on a large oven safe pan or rimmed baking sheet and bake for 14 minutes.
- Remove from the oven and flip the vegetables with a spatula. Arrange the prepared fish filets between the vegetables on the baking sheet and bake for 10-14 minutes or until the fish has reached an internal temperature of 135 F-145 F. See baking tips notes
- Top fish with lemon slices and season with black pepper, salt and fresh parsley, if desired.
Notes
Baking Tips – Fish will continue to cook after being removed from the oven. The fish is fully cooked when the filet flesh is opaque and flakes easily with a fork. If using fish less than 1 to 1 ½ inches thick, cooking time may vary.
Fish Tips! When it comes to fish, we love to use Sizzlefish for all our recipes! A brand we trust, they deliver high-quality seafood. Find seafood for all your gluten-free recipe needs.
- Prep Time: 20 minutes
- Cook Time: 24 minutes
- Category: Main Dish
- Method: Oven
- Cuisine: American
Nutrition
- Serving Size: 6 ounce fillet with 1 ½ cup vegetables
- Calories: 409
- Sugar: 14.1 g
- Sodium: 1271.9 mg
- Fat: 14.5 g
- Saturated Fat: 2 g
- Carbohydrates: 37.1 g
- Fiber: 4.3 g
- Protein: 32.7 g
- Cholesterol: 78.2 mg
Healthy, filling and so so good!
So glad you enjoyed it, Suma! And thank you for taking the time to rate the recipe. I appreciate it so much!
Question: Is the homemade honey mustard dressing 3 tbsp honey, 3 tbsp dijon, 1 tbsp olive oil and tsp red wine vinegar all combined together? I was a little confused by the word “or” in that part of the recipe.
Thanks so much for your help, I can’t wait to make this!
Oh wow, that is confusing. I used a homemade sauce and different veggies. But the original is supposed to say 3 tbsp honey PLUS Dijon mustard with 1 tbsp olive oil and 1 tsp red wine vinegar, mixed together.
I made this tonight. With cod – I am new to trying to cook fish and put it in for 15 min but that was too long and the fish turned out dry. I also substituted radishes (red, daikon) and turnips for potatoes (trying to go fully inflammation and cross-reactor free). I needed to cook these a bit longer in the pot before baking because they weren’t soft enough. I will try this again for sure. Any hints would be great.
Hi Krista! Sorry to hear about the dry fish! That’s never fun. Thank you for leaving feedback! How thick were your cod fillets? How long did the mustard sauce coat the fish before cooking? All these play into factor when cooking fish. I definitely want you to feel confident in cooking fish!
I have made this a few times now 🙂 It is delicious! Thank you! 🙂
Awesome! Thank you!
YUM! I’m a huge honey mustard fab!
I love one-pan meals. Easy AND delicious!
My family loved this! Thanks!
This sounds incredible! I’m a huge honey mustard fan!
you and me both!
Love this idea and it might just get my kiddos to eat fish! Win!
for sure! Let me know if they try it!!
Absolutely LOVE honey mustard — such a fun idea to encrust fish with it!
It’s a keeper, that’s for sure!
Such a great idea for pairing fish with veggies in the same pan. I love honey mustard flavor so I’m sure I will be using your recipe often. Thanks for sharing Lindsey 🙂
wonderful!! Keep me posted!
This sounds so good, and the photos are great! Perfect for my next group dinner 🙂
wonderful! keep me posted!
Great recipe!! Great combo of ingredients & flavors!! Perfect for summer!
thanks Deborah! Let me know if you try it!
I have so many one pan meals that I love. They’re such life savers! Hope you’re surviving ok. I need this one pan, but maybe after it’s not 120 out. lol
OMG that’s hot! Come visit!
Yup.. totally making this soon!
let me know if you do! I need you to test more recipes, if you’re up for it! haha
I do something simliar so i already know that this will be both delicious and way better than my version ;D
I still want to know your version! Pretty please?
Ooh potatoes plus fish sounds like a really good combination. I’ve never had haddock before (I don’t think). I’m going to need to try this!
thank you friend. That means a lot!
Definitely saving this to try this summer! All of my favorite things in one!
yay! i hope you enjoy friend!
This sounds SO good! I love all the flavors being used!
it’s one of our favs! so simple too!