Sheet Pan Mediterranean White Fish with Herb and Lemon
An easy sheet pan recipe featuring flaky white fish seasoned with fresh herbs and lemon slices, inspired by the bright and clean aesthetic of white paint. This mediterranean-inspired seafood (mediterranean) ready in about 25 minutes pairs olive oil, thinly sliced lemon, chopped fresh oregano for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 pieces, 6 oz each white fish fillets (cod or haddock)
- 3 tbsp olive oil
- 1 thinly sliced lemon
- 2 tbsp chopped fresh oregano
- 1 tbsp chopped fresh thyme
- 3 minced garlic cloves
- 1 tsp salt
- 1/2 tsp black pepper
- 1 cup halved cherry tomatoes
- 1/2 cup halved pitted kalamata olives
Instructions
- Step 1: Preheat oven to 400°F. Line a large sheet pan with parchment paper. Arrange 4 white fish fillets (6 oz each) spaced evenly on the pan.
- Step 2: Drizzle 3 tbsp olive oil evenly over the fish. Sprinkle 1 tsp salt, 1/2 tsp black pepper, 2 tbsp chopped fresh oregano, 1 tbsp chopped fresh thyme, and 3 minced garlic cloves over the fillets.
- Step 3: Place 1 thinly sliced lemon over and around the fish. Scatter 1 cup halved cherry tomatoes and 1/2 cup halved pitted kalamata olives around the fish.
- Step 4: Roast in the oven for 12-15 minutes until the fish is opaque and flakes easily with a fork, and the tomatoes are softened.
- Step 5: Remove from oven and serve immediately with the roasted lemon and herb-infused tomatoes and olives.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Sheet Pan Mediterranean White Fish with Herb and Lemon take to make?
Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Sheet Pan Mediterranean White Fish with Herb and Lemon?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Sheet Pan Mediterranean White Fish with Herb and Lemon?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Sheet Pan Mediterranean White Fish with Herb and Lemon for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Sheet Pan Mediterranean White Fish with Herb and Lemon?
Mediterranean seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
