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.