Baked One-Pan Rockfish
Baked One-Pan Rockfish brings tender, flaky fillets together with wilted spinach, burst cherry tomatoes, and bright dill for a clean, citrus-kissed flavor. The gentle seasoning lets the fish shine while lemon and onion slices add freshness and aroma. Ideal for a light weeknight dinner when you want something fresh and satisfying without fuss.
- Prep15 mins
- Cook20 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Baked One-Pan Rockfish, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityFair
- 62 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 51
- Heart Health
- 86
- Metabolic
- 62
- Digestive
- 46
- Inflammatory
- 71
- Performance
- 71
- General Wellness
- 1
Gather all ingredients.
- 2
Preheat the oven to 400 degrees F (200 degrees C).
- 3
Layer spinach on the bottom of a 2-quart baking dish.
- 4
Arrange rockfish on top; scatter tomatoes around the rockfish.
- 5
Pour in broth and season the rockfish with dill, lemon pepper, garlic powder, onion powder, salt, and pepper.
- 6
Place a slice of lemon and onion on each fillet; top with butter.
- 7
Cover the entire dish with aluminum foil.
- 8
Bake in the preheated oven until the fish flakes easily, 20 to 25 minutes.
- Calories 509.78 kcal High 25%
- Protein 47.59 g Good Source 95%
- Carbohydrate 72.1 g 26%
- Total Fat 5.17 g Moderate 7%
- Saturated Fat 1.65 g Moderate 8%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 83.09 mg High 28%
- Sodium 1281.71 mg High 56%
- Dietary Fiber 21.32 g Good Source 76%
- Total Sugars 32.2 g --
- Added Sugars 0.33 g Low Source 1%
- Calcium 647.5 mg Good Source 50%
- Iron 13.41 mg Good Source 75%
- Potassium 3170.91 mg Good Source 67%
- Vitamin A 2968.45 mcg Good Source 330%
- Vitamin C 139.37 mg Good Source 155%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Milk 🥛
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Baked One Pan Rockfish is made with 12 ingredients and serves 2. It takes about 35 mins and is rated easy. Key ingredients include Butter, Cherry Tomato, Fish, and Fresh Dill. Each serving provides about 509.78 kcal, and is a good source of protein.
Recipe Questions
- What is Baked One-Pan Rockfish made of?
- The main ingredients are Butter, Cherry Tomato, Fish, Fresh Dill, Garlic Powder. The full list of 12 is above.
- How long does it take to make Baked One-Pan Rockfish?
- About 35 mins in total: 15 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 509.78 kcal. The full nutrition breakdown is above.
- Is Baked One-Pan Rockfish easy to make?
- This recipe is rated easy, with 12 ingredients and 8 steps.
- Is Baked One-Pan Rockfish healthy?
- Baked One-Pan Rockfish has an easyChef Pro health score of 67/100. Per serving, it provides 509.78 calories and 47.59 g of protein, or 95% of the Daily Value. It is a good source of dietary fiber, calcium, iron, potassium, vitamin A and vitamin C. Worth noting per serving: sodium at 1281.71 mg (56% of the Daily Value) and saturated fat at 1.65 g (8% of the Daily Value). It contains Citrus, Fish, Milk, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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