We’re big fans of one-pan dinners: protein and veggies baked together in a 13” x 8” sheet pan*.
Sheet pan dinners mean you don’t have to worry about coordinating the cooking of sides and main: They all bake together. For people who are timid about cooking fish, baking is as sure-fire as it gets.
Here’s an easy recipe from Good Eggs.
Dinner is ready in 15-20 minutes. And the fish comes out perfectly moist and tender, every time.
Pick a fish and two vegetables, and a seasoning of choice. Vary the elements and you can use the recipe template over and over again.
Good Eggs recommends a milder white fish like cod or halibut with this recipe. It will take on the flavors of what you cook the condiment.
Varieties that are widely available include
We subscribe to the axiom that the best fish is the freshest fish. Plan to cook the fish the night or night after you buy it.
Pick a peak-season vegetable that doesn’t take too long to roast: broccolini or leafy greens like chard, collards, kale, mustard greens. Make one veg green, and add another vegetable if you like.
If you want root vegetables, cut them into thin slices, or roast thicker slices for an extra 10 minutes before putting the fish in the pan. You can also mix the vegetables.
Ingredients Per Serving
1. PREHEAT the oven to 500°F, Coat a sheet pan or baking dish with some oil. Sprinkle the fillets with a pinch of salt on both sides, and arrange on the baking sheet.
2. ARRANGE the vegetables around the fish fillets, drizzle with a bit of oil and sprinkle with salt and pepper.
3. SPREAD the condiment or citrus over the fillets and place the pan in the oven.
4. BAKE 8–10 minutes, or until the fish is tender, and breaks easily when you flake with a fork. If the fish finishes before the vegetables, transfer the fish to a plate until the vegetables are done.
 Ready to bake: a one-pan cod dinner with carrots and chard (photo courtesy Good Eggs).
Just be sure to thoroughly wash the cutting board and utensils that come into contact with the raw protein.
*You can make your own flavored mayonnaise, simply by adding a spoonful (to taste) of whatever you like: chipotle, curry, garlic, horseradish, tomato paste, etc.
A sheet pan, also called a baking sheet or baking tray, is a flat, rectangular metal baking pan. It is usually aluminum or stainless steel.
It is typically used for baking rolls, pastries and flat baked goods such as cookies, sheet cakes, swiss rolls (jelly rolls) and pizzas.
Sheet pans comprise a group of baking pans with a variety of edge styles—curled rim (lip), rimless and professional variations like open bead and wire in rim. Professional chefs can further choose from non-perforated, fully perforated and partially perforated, which help make the baked good doughy or crispy.
Some sheet pans have handles to aid in placing the pan in the oven and removing it.
The half sheet is the pan most commonly available in supermarkets. There is also a two-thirds sheet or home ovens that is 16” x 22” or 15” X 21”.
While rimless pans are fine for cookies, pizza and rolls, a rim is needed for recipes like the one above, so that juices from the food don’t drip into the oven.
Buy a light-colored pan with a dull finish: It will absorb and conduct heat evenly. Dark metal pans (with coating) or glass pans necessitate reducing the oven temperature by 25° and checking for doneness early.
If you’re tempted to buy a dark pan for its nonstick surface and easy clean-up, use parchment paper on a light pan instead.
Comments are closed.