whole food ~ well made

Baked Sheet Pan Fish Supper from Freezer to Table

Yes, you can cook a complete and sustainable fish supper straight from the freezer on a single sheet pan.

Sponsored Post: I received free samples of wild-caught cod from Blue Circle Foods mentioned in this post. I was not compensated for my time and all opinions are mine.

I had bigger plans for this fish– four wonderful wild Atlantic cod fillets I received from the sustainable seafood company, Blue Circle Foods.

I’d hoped to treat them to the grill as another variation on my much popular grilled salmon post. But, my work day ran away from me and time rushed headlong into dinnertime.

As I trotted down the stairs expecting to be greeted by hungry-looking faces, I looked for an escape: Takeout? Omelets? Grilled cheese?

By the time I hit the kitchen, I resolved to consider other possibilities… Maybe not lighting the grill but turning on the oven.

October is National Seafood Month and while more people are cooking fish these days, many don’t feel confident cooking it.

I pulled out my most well-seasoned sheet pan and ended up landing this easy recipe for an all-in-one fish supper.

Wait, You Can Cook Frozen Fish?

Since I live in the mountains, I never expect to find fresh fish. And I learned long ago that fish that’s flash frozen on the boat is the best bet for anyone who doesn’t live near a fishing dock.

I love the convenience of having fish on hand–especially filets that my family loves for pan-fried cod. And whenever I plan on fish for dinner, I thaw it in the refrigerator overnight.

I’d never considered cooking fish fillets straight from the freezer.

But these portioned cod fillets came with a guide from Blue Circle for how to cook them while still frozen:

  1. Preheat your oven to 375 degrees F.
  2. Remove frozen fillets from packaging and rinse under cold water. Pat dry with a paper towel.
  3. Arrange fillets on a baking sheet. Brush lightly with oil on all sides and season with salt and pepper, to taste. Bake 25-30 minutes, or until fish is tender and flakes easily.

It was worth a try. Since I was facing a time crunch, I used this guideline to build a sheet pan fish supper.

All-in-one Sheet Pan Fish Supper

Instead of roasting the potatoes in advance, I sliced them thin to cook underneath the pile of onions and pepper I tossed with a handful of garden cherry tomatoes.

I placed four frozen fish fillets on top of the vegetable bed–everything simply seasoned with good olive oil, sea salt and freshly ground black pepper.

At the last moment, I tossed in a few sprigs of fresh rosemary from my garden.

After about twenty minutes in the oven {at 400 degrees F}, the fish was cooked through at the same time all vegetables were tender.

A happy accident? Nope.

I made it again–and then again–with the same delicious results.

Beautifully roasted potatoes, vegetables and flakey fish that all complemented one another, no additional seasonings required.

A foolproof–and complete–fish supper to pull off at a moment’s notice.


and become a forager

What are you cooking to celebrate National Seafood Month? Let me know in the comments below or tag a photo #lynnesforage on Instagram or Facebook.

Sheet Pan Baked Cod with Potatoes, Peppers & Cherry Tomatoes

The combination of potatoes, peppers and onions is the ideal compliment to mild-flavored cod. If you like, add a dollop of pesto after baking.
Course Main Course
Cuisine American
Keyword fish supper
Prep Time 10 minutes
Cook Time 25 minutes
Servings 4 people
Author Lynne Curry


  • 4 tablespoons extra-virgin olive oil, divided
  • 5 medium Yukon Gold potatoes, thinly sliced
  • sea salt
  • black pepper
  • 1 medium onion, thinly sliced
  • 2 medium mixed bell peppers (red, yellow or orange ), cored and thinly sliced
  • 1 cup cherry tomatoes
  • 4 5-ounce frozen cod skinless cod fillets See Recipe Notes
  • 3 or more fresh rosemary sprigs optional
  • coarse sea salt, for serving optional


  • Preheat oven to 400°F. Oil a baking sheet with 3 tablespoons of the olive oil. Arrange the potato slices in a single layer and sprinkle with salt and pepper. Sprinkle the onions, peppers and tomatoes evenly over the potato slices and season with salt and pepper.
  • Pat the fish fillets dry and season all over with salt and pepper. Arrange them over the center of the vegetables. Drizzle with the remaining tablespoon of olive oil and arrange the rosemary sprigs around them, if using.
  • Roast until the potatoes are fork tender and the fish is opaque and flakes easily, about 25 minutes.
  • To serve, use a wide metal spatula to scoop up a portion of the vegetables onto the center of a plate. Top with a fish fillet and sprinkle with the coarse sea salt, if using.


If using thawed or fresh fish filets, cook the vegetables for 15 minutes. Then, place the filets on top of the vegetables for the last 10 minutes of cooking time until cooked through. 

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