10-Minute Sheet Pan Fish With Crispy Kale

by Samantha
4 servings
25 min

Yes, you read that right. This easy sheet pan fish recipe cooks in about 10 minutes, and sometimes even less than that.

So allow me to introduce 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.

It’s 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 this one-pan fish and veggies with different types of kale (curly, lacinato, purple!), or with other hearty, leafy greens like Swiss chard or escarole.

10-Minute Sheet Pan Fish With Crispy Kale
Recipe details
  • 4  servings
  • Prep time: 15 Minutes Cook time: 10 Minutes Total time: 25 min
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  • ¼ cup extra virgin olive oil, plus more for drizzling
  • 1 small garlic clove, finely grated or pressed
  • 3/4 tsp red pepper flakes
  • 1 1/2 lemons, juice from ½ a lemon, the other lemon thinly sliced into half moons
  • 1 1/2 lbs flounder, tilapia, sea bass, or other thin white fish
  • Salt and freshly cracked black pepper
  • 2 small bunches kale (or 1 large), de-stemmed and torn into large pieces
  • 2 Tbsp capers, drained
  • Flaky sea salt, optional, for serving

Heat oven to 425℉. 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). Whisk to combine.
Lay the fish 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.
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), 5-10 minutes (it will take longer to cook if you have a ton of kale on top, or if your cut of fish is thicker). Remove from oven and drizzle everything with the 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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  • Cel29016841 Cel29016841 on Jul 03, 2022

    I will try this recipe in my air-fryer with frozen perch filets, and frozen kale. Any suggestions?

    • Samantha Samantha on Jul 05, 2022

      Fun idea! I’ve never cooked frozen fish/veggies in the air fryer but you should be able to cook them straight from frozen (no need to thaw). Perch can be a little bit on the thicker side so it might take longer to cook, but start checking for doneness after 10 minutes. And let me know how it goes!