5-Minute Sheet Pan Fish with Crispy Kale

An upper right-hand view of a sheet pan with roasted white fish, kale, and lemon slices on it.

Yes, you read that right.

5 minutes. Sheet Pan. Kale!

Introducing your new go-to weeknight dinner: flaky white fish and piles of crispy kale doused in a spicy chili oil with capers and lemon, ready in 5 minutes.

Aaand I’m out- you don’t need any other recipes.

A white plate with 3 filets of roasted white fish, roasted kale, and lemon slices on it.

I’ve tried sheet pan fish recipes with Mediterranean sea bass, flounder, and tilapia. Any thin white fish would do. Meatier fish like cod or hake would probably work too, but might need to cook longer.

Try this with different types of kale (curly, lacinato, purple!), or with other hearty, leafy greens like Swiss chard or escarole.

Let’s make sheet pan fish

The fish and kale are roasted simply with olive oil, salt, pepper, and a smattering of capers.

All of the flavor comes from the oil that you drizzle over at the end- loaded with lemon, chili, and garlic. Can you think of a more iconic trio?

The spicy chili oil is inspired by a recipe from Alison Roman, who I’m pretty sure invented the concept of drizzling a homemade, flavorful oil over a finished dish.

Most meals now feel incomplete without it.

Up-close side view of a piece of roasted white fish getting cut into with a silver spoon on a white plate with kale and lemon slices.

The cooking time is key here: 5 minutes at 425 degrees 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.

A plate with a piece of roasted fish, lemon slices and green kale. There is a glass of white wine in the background.

Sheet pan fish is a quicker-than-quick meal- it may even sneak up on you.

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 an extra squeeze of lemon and flaky sea salt, which kicks up the pizazz of the whole dish. A glass of wine and some crusty bread makes the meal complete.

5 from 2 votes
A white plate with 3 filets of roasted white fish, roasted kale, and lemon slices on it.
5-Minute Sheet Pan Fish with Crispy Kale
Prep Time
10 mins
Cook Time
5 mins
Total Time
15 mins
The only weeknight dinner you’ll ever need: fillets of fish and piles of crispy kale doused in a spicy chili oil with capers and lemon.
Course: Main Course
Cuisine: American
Keyword: easy weeknight dinner, flounder, kale, sea bass, tilapia
Servings: 4
Calories: 258 kcal
What you need
  • ¼ cup olive oil plus more for drizzling
  • 1 small garlic clove finely grated
  • 3/4 teaspoon red pepper flakes
  • Juice from ½ a lemon about 2 tablespoons, plus the other 1/2 lemon, thinly sliced
  • 1.5 lbs flounder tilapia, sea bass or other thin white fish
  • Sea salt and black pepper
  • 2 bunches kale 6-8 cups, de-stemmed and torn into large pieces
  • 2 tablespoons capers chopped
  • Flaky sea salt optional, for serving
What you do
Prep the Garlic Chili Oil
  1. Heat oven to 425 degrees. Combine the ¼ cup olive oil, garlic, red pepper flakes, and juice from ½ a lemon in a small bowl or measuring cup (use the lemon zest too if you’re up for it).
Prep the Sheet Pan
  1. Lay the flounder on a rimmed sheet pan and season it with olive oil, salt, and pepper. Place lemon slices on top and scatter kale and capers over everything. 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.
Roast 5 Minutes
  1. Place in oven and roast until kale is wilted and lightly charred, and flounder is opaque and cooked through (145F), about 5 minutes. Remove from oven and drizzle everything with the garlic chili oil. Sprinkle flaky sea salt on top and serve with additional lemon slices.

The flaky sea salt and extra squeeze of lemon at the end really helps elevate this dish from great to delicious, I wouldn’t leave that step out. I’d also drizzle a bit of good olive oil over each serving.

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!

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