Sheet Pan Fish Dinners: One-pan Salmon, Cod & Veggies

Weeknight-friendly, minimal cleanup, and big flavor: crisp-tender veggies and flaky fish in one pan, ready in about 30 minutes.

You want a dinner that feels chef-y, tastes like a win, and leaves zero mess? This is that move. No juggling pans, no babysitting sauces—just smart prep, high heat, and a tray that does the heavy lifting. The payoff: golden veggies, juicy salmon, tender cod, and a sink so clean it could moonlight as décor. It’s efficient, it’s bold, and it turns “I’m too busy” into “I’ve got this.” Ready to upgrade your weeknight playbook?

What Makes This Recipe Awesome

• One pan, real dinner: Salmon, cod, and a pile of veggies cook together. Fewer dishes, faster cleanup, happier you.
• Restaurant-level results, zero fuss: High heat and smart timing deliver crisp edges and flaky fish without guesswork.
• Customizable: Swap veggies, tweak spices, or choose just salmon or just cod. The method stays clutch.
• Balanced nutrition: Omega-3s, lean protein, fiber, and tons of vitamins—this isn’t just tasty, it’s good for you.
• Scales like a boss: Double the sheet pans for a crowd or meal prep; timing barely changes.

Shopping List – Ingredients

Fish (serves 4; mix and match)

• 4 fillets total (about 5–6 oz each): salmon, cod, or a 2-and-2 combo
• 1–2 lemons (zest and juice)

Veggies

• 1 lb baby potatoes, halved (or very small whole)
• 8 oz broccolini or asparagus, trimmed
• 1 medium zucchini, sliced into half-moons
• 1 red bell pepper, sliced
• 1 small red onion, sliced
• 1 pint cherry tomatoes

Pantry & Flavor

• 3–4 tbsp olive oil, divided
• 4 garlic cloves, minced (or 1 tsp garlic powder for the veggie toss)
• 2 tsp Dijon mustard
• 1 tsp paprika (smoked paprika optional)
• 1 tsp kosher salt (plus more to taste)
• 1/2 tsp black pepper
• Pinch red pepper flakes (optional)
• Fresh herbs for finish: chopped parsley and/or dill
• Parchment paper or heavy-duty foil
• Optional finishers: 1–2 tbsp butter, 1 tbsp capers

Instructions

1. Heat the oven to 425°F (220°C). Set a large, rimmed sheet pan on the middle rack while the oven heats. A hot tray equals crisp, not soggy.
2. Start the potatoes. Toss halved baby potatoes with 1 tbsp olive oil, a big pinch of salt, and pepper. Spread them cut-side down on the hot sheet pan. Roast 12 minutes to jump-start the crisping.
3. Prep the fish. Pat fillets dry (seriously, moisture is the enemy of browning). In a small bowl, mix 2 tbsp olive oil, lemon zest, 2 tsp Dijon, minced garlic, paprika, 1/2 tsp salt, and 1/4 tsp pepper. Brush the mixture over the top of the fillets. Rest on the counter 10 minutes while the potatoes roast.
4. Toss the quick-cook veggies. In a large bowl, combine broccolini/asparagus, zucchini, bell pepper, red onion, and cherry tomatoes with 1 tbsp olive oil, 1/2 tsp salt, 1/4 tsp pepper, and a pinch of red pepper flakes (optional). Add a squeeze of lemon.
5. Build the tray. Pull the pan from the oven. Push potatoes to one third of the pan. Scatter the mixed veggies over the remaining space. Nestle lemon slices in the veggie zone. Place the fish skin-side down (if using salmon with skin) on top of the veggies, leaving a little airflow around each fillet.
6. Roast fast. Return pan to the oven and cook 9–12 minutes depending on thickness. Target internal temps: salmon 125°F for medium (or 130–135°F if you like it more done); cod 135–140°F and flaky. If your fillets vary wildly, start the thicker ones 2 minutes earlier—easy fix.
7. Optional broil for 1–2 minutes to crisp edges. Keep an eye on it—broilers are ruthless and love burning your dinner when you blink.
8. Finish and serve. Scatter chopped parsley/dill, dot butter over hot fillets if using, add capers, and hit everything with a final squeeze of lemon. Let fish rest 2 minutes (carryover cooking is real), then plate your one-pan masterpiece.

Storage Instructions

• Fridge: Store leftovers in airtight containers for up to 3 days. Keep fish and veggies together for convenience.
• Reheat: Warm on a sheet pan at 300°F for 8–10 minutes, or gently in a covered skillet. Microwaves work, but expect slightly softer textures—still tasty, just not crispy.
• Freezer: Cooked cod freezes better than cooked salmon. If you must, freeze in portions for up to 1 month. Thaw overnight and reheat gently.
• Meal prep tip: Roast extra veggies and make a second tray of fish. Store lemon wedges and herbs separately to keep flavors bright when reheating.

Nutritional Perks

• Omega-3 power: Salmon delivers heart-healthy fats linked to improved brain function and reduced inflammation.
• Lean protein: Cod is low-calorie, high-protein, and plays nice with nearly any flavor profile.
• Veggie fiber: Potatoes, peppers, onions, tomatoes, and greens bring fiber, vitamin C, potassium, and antioxidants galore.
• Smart calories: Per serving (fish + generous veg), estimate 420–520 calories, 30–40g protein, and 12–18g healthy fats depending on fish and oil used.
• Gluten-free by default: No breading required. Whole-food ingredients keep it clean and satisfying.

Avoid These Mistakes

• Skipping the preheat: A cold sheet pan guarantees soggy veggies. Hot pan = instant sear. FYI, this is non-negotiable.
• Overcrowding: If the tray looks like rush hour, use two pans. Steam is great for bathrooms, not for browning.
• Not drying the fish: Water blocks browning and dilutes seasoning. Paper towels are your friend.
• All-in timing: Potatoes need a head start. Put them in first or cut them tiny; otherwise, they’ll undercook while your fish finishes.
• Too much acid early: Marinades heavy on lemon can “cook” fish if left too long. Keep the lemon in balance and finish with a fresh squeeze.
• Forgetting carryover: Pull fish a few degrees early. You’re aiming for flaky, not cotton-ball dry.
• Sticky situation: No parchment or oil? Expect sticking. Use parchment or a lightly oiled, well-seasoned pan.
• Ignoring thickness: Thick fillets need an extra minute or two. Thin fillets are done faster—use the thermometer and your eyes.

Mix It Up

• Mediterranean: Add olives, cherry tomatoes, oregano, and finish with feta and a drizzle of good olive oil.
• Miso-ginger glaze: Whisk white miso, honey, rice vinegar, and grated ginger. Brush on fish for the last 5 minutes.
• Cajun kick: Rub fish with Cajun seasoning and paprika. Serve with lemon and a tiny dab of hot sauce (if you dare).
• Pesto vibes: Toss veggies with pesto and splash the fish with lemon. It’s bright, herby, and absurdly easy.
• Taco night: Use chili-lime seasoning, add corn and black beans to the pan, and serve with warm tortillas and salsa.
• Veg swaps: Try Brussels sprouts, green beans, cauliflower, or carrots. Harder veg = start earlier; tender veg = add with fish.
• Fish alternatives: Haddock, halibut, trout, or Arctic char all play well. IMO, keep fillets ~1-inch thick for timing sanity.
• Low-carb twist: Skip potatoes and load up on broccolini, peppers, and zucchini. Still filling, still epic.

FAQ

Can I use frozen fish?

Yes, but thaw completely in the fridge and pat dry very well. Frozen fillets tend to release extra moisture; dryness and high heat keep browning on track.

What if my fillets are different thicknesses?

Stagger the start times: put thicker fillets on the pan 2–3 minutes earlier. Or place thicker fish closer to the oven’s hotter back side. A quick thermometer check is your insurance policy.

Skin-on or skin-off for salmon?

Either works. Skin-on helps protect the flesh and makes serving easy. If you prefer skin-off, parchment is a must to prevent sticking.

How do I prevent the fish from sticking?

Use parchment or a well-oiled pan, and don’t move the fillets during the first few minutes. Patting fish dry and a light oil rub are simple but crucial.

Can I cook only salmon or only cod?

Absolutely. Timing stays similar. Salmon tends to be perfect at 125°F (medium), while cod likes 135–140°F. Choose your target and pull accordingly.

Is 425°F necessary, or can I go lower?

High heat is what gets you crisp veggies and juicy fish fast. You can use 400°F, but you may need a couple more minutes and won’t get the same edge char.

What if I don’t have baby potatoes?

Use regular potatoes, cut small (3/4-inch pieces). Give them a 15-minute head start so they’re tender when the fish finishes.

Convection oven—any changes?

Convection runs hotter. Drop to 400°F and start checking doneness 1–2 minutes earlier. Airflow helps browning, so it’s a win.

How can I make this dairy-free?

Skip the butter finish. Everything else is naturally dairy-free. Use extra-virgin olive oil and herbs to keep flavors lush.

Meal-prep tips for the week?

Roast an extra tray of veggies, cook a second set of fillets, and store in portioned containers. Keep fresh lemon, herbs, and any sauces separate to add after reheating—TBH, that’s the move for max flavor.

In Conclusion

One pan. Big flavor. Minimal effort. This sheet pan strategy turns salmon, cod, and everyday veggies into a weeknight ritual that actually sticks. You’ll get crisp, caramelized veg, flaky fish, and a cleanup so easy your future self will send you a thank-you text. Keep the method, change the flavors, and own dinner like it’s your superpower.