Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Antoine-Auguste Parmentier was an eighteenth-century officer who popularized the potato in the French Army, and his name has ever since meant 'with potatoes'." -Mark Kurlansky, Cod: A Biography of the Fish that Changed the World

The refrigerator light goes on...

This is a great balance between a delicate white fish and the punchiness of the mildly spiced roasted potatoes. Use cod, flounder, drum, rockfish or even trout for a terrific recipe.

The key is timing and making sure that the potatoes are almost done with only about 10 minutes left to roast before putting the fish in the oven. This is great with a roasted vegetable like Roasted Asparagus or Roasted Broccoli because everything can be done in the oven and the timing is easier that way.

Slice or dice the potatoes so that they are uniform in size. If you are in a bit of a hurry, cut them smaller, as the smaller they are cut, the faster they will cook. You don't have to use red potatoes, but a waxy potato like them, such as Yukon Golds, work best. Russet or Idaho potatoes will crumble, especially when they are cut smaller as this recipe calls for.



Baked White Fish with Roasted Potatoes

Servings: 4 | Serving size: 4 ounces fish with 4 ounces potatoes

Cooking Time: 60 Minutes

This recipe can be multiplied and makes good leftovers. Reheat gently or try them tossed into a salad.

Serve with one of the following:

Baked White Fish with Roasted Potatoes


For the potatoes:
1 lb red potatoes (cut into 1/3 inch cubes)
1 tbsp olive oil
1 tbsp tomato paste
2 tsp smoked paprika
4 cloves garlic (minced)
1/4 tsp salt
fresh ground black pepper to taste
1 tbsp lemon juice
1/4 cup fresh parsley (chopped)

For the Fish:
1 lb whitefish (cod, drum, flounder, rockfish, etc.)(cut into 4 filets)
2 tsp olive oil
1/4 tsp salt
fresh ground black pepper to taste

For the Roasted Potatoes

Preheat the oven to 400°F (200°C).

Place the olive oil, tomato paste, paprika, garlic, salt and pepper in a medium bowl.

Add the potatoes to the bowl and fold together to coat thoroughly with the tomato mixture.

Spread the potatoes on sheet pans and place in the oven.

Roast for 30 to 45 minutes or until the potatoes are tender and golden brown. Stir the potatoes gently about every 10 minutes.

Remove and add the in the lemon juice and parsley to the potatoes. Toss gently.

For the Baked White Fish

While potatoes are roasting, place the fish on a sheet pan, skin side down.

Drizzle with olive oil and season each side with salt and pepper.

When the potatoes are almost done (they should be tender but not mushy) place the sheet pan in the oven and cook for 8 to 12 minutes (depending on the thickness of the fish) or until the fish flakes easily.

Remove the fish and potatoes from the oven and serve the fish on top of the potatoes.

Nutrition Facts

Serving size: 4 ounces fish with 4 ounces potatoes

Servings: 4

Amount Per Serving

Calories 458 Calories from Fat 141
% Daily Value
Total Fat 15g 24%
    Saturated Fat 5g 18%
    Monounsaturated Fat 6g
    Trans Fat 0g
Cholesterol 66mg 20%
Sodium 387mg 17%
Total Carbohydrates 52g 17%
    Dietary Fiber 4g 14%
    Sugars 5g
Protein 27g
Vitamin A 139% Vitamin C 57%
Calcium 16% Iron 29%
Vitamin K 174 mcg Potassium 1043 mg
Magnesium 70 mg