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Sheet Pan White Fish Recipe

Sheet Pan: White Fish Recipe

This Sheet Pan: White Fish Recipe is a step by step to a simple healthy refreshing meal that you can make any day of the week.

We love a good sheet pan meal here. Sheet pan meals are notoriously easy. They are the oven’s answer to a one pot meal, but if you have to pick sheet pans are even easier. You just throw a mix of vegetables and accompaniments along with your protein and boom you have dinner ready in less than 30 minutes and no pans to clean.

Ani’s Abuelas typically paired seafood with tomatoes, stewing calamari, fish and shellfish in a rich tomato sauce.

I wanted to make a dish that is reminiscent of those flavors but a little more delicate and simple for our weeknight menu.


This Recipe is the perfect addition to your weeknight menu. It’s delicate and simple but brings you back to the time Abuela used to stew seafood in a delicious rich tomato sauce and all with minimal cook time and clean up. Sueno!

What You need for this Sheet Pan White Fish Recipe

This sheet pan recipe uses flounder but you can use another white fish if you prefer. As
everything bakes, the vegetables release their juices for a simple sauce to keep the fish tasty and moist.

The vegetables we call for in the recipe are basic tomatoes, peppers, and olives. However you can add in broccolini, green beans, cauliflower, or anything else that you like roasted in the same amount of time as the fish. Remember cooking is about making it your own.

If you love Sheet Pan Recipes check out some of our other delicious ideas:

Sheet Pan: White Fish

Recipe by Abuela's CounterCourse: EntreeCuisine: Cuban/AmericanDifficulty: Easy


Prep time


Cooking time




  • 6 fillets of flounder (4 oz each), rinsed and dried with paper towel

  • 24 oz of cherry tomatoes

  • 8 oz of pitted green olives (I like Castelvetrano olives)

  • 8 oz jarred roasted red peppers, drained, rinsed and dried then sliced

  • 8 garlic cloves, finely minced

  • ¼ cup of olive oil, plus 2 tablespoons divided

  • 2 tablespoons of water

  • 1 teaspoon salt and freshly cracked pepper

  • 1 – 1 ½ teaspoons of your favorite fish seasoning ( I like Tony Chachere”s
    creole seasoning)


  • Preheat the oven to 400 degrees. Line a baking sheet with parchment paper. 
  • Spread the tomatoes, olives, pepper slices evenly over the sheet pan. Add the ¼ cup of oil and the garlic. Mix thoroughly and season with salt and pepper. 
  • Add the fish pieces on top and drizzle with the remaining oil. Sprinkle the fish with salt and seasoning and freshly cracked pepper.  Add the water to the bottom of the pan. 
  • Bake for 12 minutes. Then broil for another 5 minutes.  If you are using a thicker fish add another 5-7 minutes to the baking time.