I love simple, healthy meals that don’t skimp on flavor. One of my favorites is baked white fish with roasted sweet potatoes. It’s easy to make, packed with nutrients, and full of delicious flavors.
The mild, flaky fish pairs perfectly with the natural sweetness of the potatoes. A touch of seasoning and a quick roast in the oven bring everything together beautifully.
This dish is perfect for busy weeknights or a light weekend dinner. I always go for fresh, high-quality fish to get the best taste. Sweet potatoes add a nice contrast and extra nutrition.
With just a few ingredients, I can create a satisfying meal that feels gourmet. Let me walk you through the simple steps to make this at home.
How To Prepare Baked White Fish With Roasted Sweet Potatoes?
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Course: Main Course
Difficulty: Easy
Cuisine: American
Yield: 4 servings
Equipment Needed:
- Baking sheet
- Parchment paper or aluminum foil
- Mixing bowls
- Knife
- Cutting board
- Measuring spoons
Ingredients:
- 2 medium sweet potatoes, peeled and cut into 1-inch cubes
- 2 tablespoons olive oil, divided
- Salt and freshly ground black pepper, to taste
- 4 white fish fillets (such as cod or haddock), about 6 ounces each
- 1 lemon, thinly sliced
- 2 cloves garlic, minced
- 1 teaspoon paprika
- 1 teaspoon dried thyme
- Fresh parsley, chopped, for garnish
Step-by-Step Instructions:
1. Prepare the Sweet Potatoes
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminum foil for easy cleanup.
- In a mixing bowl, toss the sweet potato cubes with 1 tablespoon of olive oil, salt, and pepper. Spread them evenly on the prepared baking sheet.
2. Roast the Sweet Potatoes
- Place the baking sheet in the preheated oven and roast the sweet potatoes for 15 minutes.
- This initial roasting ensures they become tender and develop a caramelized exterior.
3. Prepare the Fish
- While the sweet potatoes are roasting, pat the fish fillets dry with paper towels and season both sides with salt and pepper.
- In a small bowl, combine the remaining 1 tablespoon of olive oil, minced garlic, paprika, and dried thyme. Brush this mixture evenly over the fish fillets.
4. Combine and Bake
- After the sweet potatoes have roasted for 15 minutes, remove the baking sheet from the oven. Arrange the seasoned fish fillets on top of the partially roasted sweet potatoes.
- Place lemon slices over the fish for added flavor. Return the baking sheet to the oven and continue baking for an additional 15 minutes, or until the fish flakes easily with a fork and the sweet potatoes are tender.
5. Serve
- Once cooked, remove the baking sheet from the oven. Garnish the fish and sweet potatoes with freshly chopped parsley. Serve hot, ensuring each plate has a portion of both the fish and roasted sweet potatoes.
Nutrition Facts per Serving:
- Calories: Approximately 350
- Total Fat: 12g
- Saturated Fat: 2g
- Cholesterol: 75mg
- Sodium: 180mg
- Total Carbohydrates: 25g
- Dietary Fiber: 4g
- Sugars: 5g
- Protein: 30g
Serving Suggestions
- This dish pairs wonderfully with a simple green salad dressed in a light vinaigrette.
- Steamed vegetables such as green beans or asparagus also complement the flavors well.
- For an added touch, serve with a side of quinoa or brown rice to round out the meal.
Tips and Variations
- Fish Selection: While cod and haddock are excellent choices, feel free to use other firm white fish like halibut or snapper.
- Spice It Up: For a spicier kick, add a pinch of cayenne pepper to the garlic and herb mixture.
- Herb Substitutions: Fresh herbs like rosemary or dill can be used in place of thyme for a different flavor profile.
- Citrus Twist: Try using lime or orange slices instead of lemon for a unique citrus flavor.
Health Benefits
This recipe offers a balanced meal rich in nutrients. Sweet potatoes are high in dietary fiber, vitamins A and C, and potassium, which support immune function and digestive health.
White fish provides lean protein and essential omega-3 fatty acids, promoting heart health and aiding in muscle maintenance.
The use of olive oil adds healthy monounsaturated fats, which are beneficial for cardiovascular health.
Note
Ensure that the fish is cooked to an internal temperature of 145°F (63°C) for safe consumption. If using frozen fish fillets, thaw them thoroughly in the refrigerator before cooking to ensure even baking.
How To Store Baked White Fish With Roasted Sweet Potatoes
To store baked white fish with roasted sweet potatoes, let both cool to room temperature before transferring them to airtight containers.
Store the fish and potatoes separately to maintain their textures—this prevents the potatoes from becoming soggy due to moisture from the fish.
Place the fish in a shallow container and refrigerate it for up to three days. For the sweet potatoes, use a separate container, as they can last up to four days.
If you plan to store them longer, freezing is an option—wrap the fish in parchment paper before placing it in a freezer-safe bag, and store the sweet potatoes in a sealed container.
When reheating, warm the fish gently in the oven at 275°F to prevent drying out, and reheat the sweet potatoes in a skillet or oven for the best texture.
Conclusion
This Baked White Fish with Roasted Sweet Potatoes recipe is a delightful fusion of flavors and textures, offering a nutritious and satisfying meal that’s simple to prepare.
Whether you’re looking for a weeknight dinner solution or a dish to impress guests, this recipe is a versatile and delicious choice.
Enjoy the harmonious blend of tender fish and caramelized sweet potatoes, and feel free to experiment with the suggested variations to make it your own.