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5 from 6 votes
Buttery Mediterranean Fish
Easy Sheet Pan Mediterranean Fish
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 

Easy Sheet Pan Mediterranean Fish is a quick, family-style meal of herb and butter-basted fish and colourful vegetables. Winter tweaks are also included so that you can enjoy this nutritious dish all year-round.

Course: DInner
Cuisine: Healthy, keto, Low Carb, Mediterranean
Keyword: fish, One pan
Servings: 4 servings
Calories: 327 kcal
Author: kellie anderson
Ingredients
  • 2 tbsp extra virgin olive oil
  • 1 red pepper bell pepper
  • 1 medium aubergine eggplant
  • 2 medium courgettes zucchini
  • 60 g Kerrygold Salted Butter softened, divided use
  • 4 filets of white or oily fish about 140 grams each
  • 1 tbsp capers in vinegar, not salt
  • 2 tsp lemon thyme or regular thyme
  • ½ tsp fennel seeds toasted and crushed
  • 12 peeled, deveined prawns optional
  • parsley to serve
  • 1 small lemon juiced, to serve
  • 10 black olives dry-cure rather than in brine; stones removed
Instructions
  1. Preheat the oven to 200C fan/425 F.

  2. Slice the vegetables into evenly sized pieces. I used a long red pepper to make pretty rings, but slice a bell pepper into strips. I also had some baby aubergines (eggplant), but if using globe or Italian aubergine, cut it into large-ish cubes or batons. Pop all of the vegetables onto a sheet pan/baking tray; toss with a bit of olive oil and dot with some butter. Cover the tray with foil, and roast in the oven for 15 minutes while you prep the fish.

  3. Wipe the fish dry.

  4. To make the flavoured Kerrygold herb butter, put the remaining butter (about 50g) in a mini food processor bowl and blend until you get a whipped texture. If you want to keep things lower-tech, soften the butter enough to hand-whip with a small, sturdy whisk.

  5. Finely chop the capers and lemon thyme. Then vigorously fold the capers, thyme and crushed fennel seeds into the butter. Taste it to see if you want to add anything else. If you want to add a little lemon zest or chilli flakes, go right ahead.

  6. Spread the butter evenly over the fish (save some back for frying prawns if you wish). Pull the vegetables out of the oven, remove the foil, and give them a wee toss before adding the stoned black olives and topping with the buttered fish. Return to the oven and bake for a further 15 minutes, or until the fish is done.

  7. While the dish is finishing up, why not take one small step to make this a restaurant-worthy dish? Use any leftover butter mix - or just use a bit of extra butter - and fry up juicy, fat prawns to pop on top of the fish as you serve it. To serve, spritz the whole dish with fresh, fragrant lemon and add some chopped parsley. This is a complete meal, but it goes well with steamed or boiled spinach, and good bread or whole grain rice.

Recipe Notes

Tip: to de-stone the olives, just pinch quite hard between your thumb and fingers until the stone loosens and pops out. No need for olives to look perfect in this dish. Or, place them all on a cutting board and place a large, heavy chef's knife over them and press firmly whilst pushing away and towards you. This will usually loosen all the stones.

The vegetables: use a combination of green and yellow courgettes if you like or keep them all green. Sometimes end of summer yellow courgettes can be a bit bitter.

Winter version: In cooler months, choose what is available - often the “harder” vegetables, like squash, sweet potato, celeriac and carrots - and just roast a little longer. And why not add a “wintry” herb like sage or rosemary to tuck under the vegetables? 

Can't have dairy? Of course you can make this with olive oil only, whisking up the chopped flavourings added to the butter instead to the oil and spooning over.

Nutrition Facts
Easy Sheet Pan Mediterranean Fish
Amount Per Serving
Calories 327 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 9g56%
Cholesterol 78mg26%
Sodium 570mg25%
Potassium 632mg18%
Carbohydrates 13g4%
Fiber 6g25%
Sugar 8g9%
Protein 22g44%
Vitamin A 1615IU32%
Vitamin C 75mg91%
Calcium 75mg8%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.