10-Minute Baked Sheet Pan Fish

June 28, 2022

Yes, you read that right. This sheet pan fish recipe cooks in about 10 minutes, and sometimes even less than that. So allow me to introduce your new go-to weeknight dinner: Flaky white flounder, tilapia, or sea bass served with piles of crispy kale and capers doused in a spicy, lemony chili oil, ready in the time it takes to set the table. This fish and kale recipe is by far the fastest full meal on my site, a truly easy weeknight dinner recipe that, in terms of speed, puts the rest of them to shame. Sorry, Sheet Pan Chicken.

What type of fish can I use?

You can use any thin white fish (less than 1-inch thick) for this recipe, such as tilapia, flounder, or sea bass. Looking for a sheet pan cod dinner instead? Or maybe hake? That would work too, but thicker fillets will take longer to cook. In that case, I’d add the kale to the sheet pan a little bit later in the cooking process so it doesn’t get too crispy.

Try it with different types of kale (curly, lacinato, purple!), or with other hearty, leafy greens like Swiss chard or spinach. Just add those to the pan later, as they are more tender than kale and will cook more quickly.

Let’s make sheet pan fish

The fish and kale are roasted simply with olive oil, salt, pepper, and a smattering of capers. Then, the flavor really amps up with a generous drizzle of lemon-chili-garlic oil that I now want to serve with every meal.

Close-up of a flaky white fish on a plate with a spoon

The cooking time is key here: 10 minutes at 425℉ is the perfect amount of time to get tender, flaky fish and bright green kale that has just begun to crisp at the edges. If you’re cooking with a larger fish or a different vegetable, consider roasting them on separate sheet pans so that you can better monitor their individual cooking times.

Sheet pan fish is a quicker-than-quick meal, it may even sneak up on you. So light the candles, set the table, and do the dishes before you even put the fish in the oven. Get your dinner accoutrements ready so you can enjoy the meal freshly roasted.

Finish with a sprinkle of flaky sea salt, which helps bring out the final flavors of the dish. A glass of wine and some crusty bread drizzled with olive oil also make the meal complete. This is the kind of meal you might actually spend more time eating than cooking — savor it!

10-Minute Sheet Pan Fish with Crispy Kale

1 Star2 Stars3 Stars4 Stars5 Stars (18 votes, average: 3.94 out of 5)
Dinner American
By Samantha Serves: 4
Prep Time: 15 minutes Cooking Time: 10 minutes Total Time: 25 minutes

Introducing your new go-to sheet pan dinner: Flaky white fish and piles of crispy kale doused in a spicy chili oil with capers and lemon, ready in 10 minutes.


  • 3 Tbsp olive oil, plus more for drizzling
  • 1 garlic clove, peeled and finely grated or pressed
  • 3/4 tsp red pepper flakes
  • 1 1/2 large lemons, juice from ½ a lemon (2-3 Tbsp), the other lemon thinly sliced
  • 1.5 lbs flounder, tilapia, sea bass, or other thin white fish
  • Kosher salt and black pepper
  • 1 large bunch kale, de-stemmed and sliced or torn into bite-sized pieces
  • 2 Tbsp capers, drained
  • Flaky sea salt optional, for serving



Heat oven to 425℉. In a small bowl, combine 3 tablespoons olive oil, garlic, red pepper flakes, and juice from ½ a lemon. Whisk to combine.


Place fish on a parchment-lined sheet pan and season it with olive oil, salt, and pepper. Place lemon slices on top of the fish and scatter kale and capers on top. Drizzle kale with olive oil and season with salt and pepper, toss the kale a bit with your hands to make sure everything is evenly seasoned.


Place in oven and roast until kale is wilted and lightly charred, and fish is opaque and cooked through (an instant-read thermometer inserted into the thickest part of the fish should read 145°F), 5-15 minutes (it will take longer to cook if you have a ton of kale on top, or if your cut of fish is thicker). If the kale starts to get too crispy before the fish is cooked through, remove it from the sheet pan and transfer it to a plate for serving. If necessary, add it back to the sheet pan and put in the oven for a minute or two to reheat.


Remove cooked fish from oven and drizzle kale and fish with the reserved garlic oil. Sprinkle flaky sea salt on top and serve right away.


Serve with pasta, rice, or thick slices of toasted bread Zesty and refreshing white wines will balance the delicate fish and cool down the heat of the spicy chili oil. Pinot Grigio, Vinho Verde, Albariño, or Sauvignon Blanc would be great options.

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  • Reply
    September 19, 2018 at 11:18 am

    5 stars
    This looks so yummy and healthy!!

  • Reply
    September 20, 2018 at 8:08 am

    5 stars
    I am all about minimizing dishes (and keeping it simple!)- this recipe is as delicious as it is easy to prepare!

  • Reply
    June 29, 2022 at 9:47 am

    This might be my favorite recipe of all time! Thank you AHC!!

  • Reply
    October 9, 2022 at 1:42 am

    Thanks for the recipe.

  • Reply
    October 10, 2022 at 4:55 pm

    This sounds delicious, healthy, and easy – cannot wait to try it!

  • Reply
    Barbara L Barr
    January 6, 2023 at 6:30 pm

    I’ve made this twice and it’s delicious! If I don’t have all the ingredients substitutions are great too. It looks so elegant on the plate it’s fit for company. Highly recommend!

  • Reply
    March 25, 2023 at 7:10 pm

    Just made it. Just ate it. Wonderfully satisfying and guilt-free!

    • Reply
      April 3, 2023 at 7:11 am

      So happy to hear it, thanks Linda!

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