This is an easy sheet pan dinner! In this Caribbean fish recipe cod or another white fish is baked with corn and bell peppers for an easy all in one dinner. You can have this easy and delicious meal ready to eat in 20 minutes.
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Fresh summer corn is one of my favorite vegetables. The farm stand around the corner from my house has had corn since July 4th and we will enjoy fresh local corn for the rest of the summer.
This recipe combines farm fresh corn on the cob with fish and peppers for a quick and easy sheet pan dinner. The fish and vegetables all cook together in the oven, for a simple family dinner.
This fish recipe uses Caribbean jerk seasoning to bring out the flavors of the ingredients and give us a taste of island life. I wish I was planning a Caribbean vacation, but this is clearly not going to be a great travel year!
But since we are staying home all the more reason to enjoy flavors from around the world. Caribbean jerk seasoning is full of delicious spices like cumin, nutmeg and allspice with just a hint of heat.
Caribbean jerk seasoning is easy to find at the grocery store and a great way to add excitement and interest to a simple fish or chicken dinner. This recipe uses very basic ingredients and cooks them in a simple way, but the resulting dish is bursting with flavor!
In addition to the jerk seasoning this recipe includes:
- Fish – I usually use cod for this recipe because is a mild white fish that is easy for me to find. Some other great choices are sea bass or haddock. You want fish that is about 1 inch thick, so a thin fish like tilapia wouldn’t work as well.
- Bell peppers – any color will work, but I like to use orange and red peppers because they are sweeter.
- Corn on the cob
- Green onions
- Lime juice and oil
You need to pick a relatively large sheet pan to hold all the fish and vegetables as they cook. A 17 inch sett pan is a good size for this recipe.
Step by Step Instructions
1. Prep the Ingredients
While the oven is preheating to 500 F peel the husks off the corn and cut the ears of corn into thirds. Dice the peppers into small pieces. Then slice the green onions and put the green tops and white parts into separate piles.
Combine all the oil, lime juice, Caribbean jerk seasoning and salt in a small bowl and stir it. This will be brushed onto all the other ingredients.
2. Roast the Peppers
The bell peppers take a little bit longer to cook than the other ingredients, so they need a head start. Put the peppers on the sheet pan or rimmed baking sheet and use a basting brush to coat them with a little of the lime juice/oil mixture.
Once the oven has finished preheating put the tray in the oven and let it cook for 5 minutes.
3. Add the Fish and Corn
While the peppers cook get the fish out and dry it off well. If you like you can cut it into serving pieces now or wait until after it is cooked.
Once the peppers have roasted for 5 minutes take the sheet pan out of the oven and push all the peppers to the side. Add the fish to the center of the pan and put the corn pieces all around the edges.
Then use a basting brush to add the oil and lime seasoning mixture onto the fish and the ears of corn. If there is any mixture left when you are done pour it around the tray.
Finally take the white parts of the scallions and scatter them all over the fish, corn and peppers. Save the green parts of the scallions for serving the fish.
4. Roast the Fish
Return the sheet pan to the oven and cook it until the fish is roasted through. This should take about 10 minutes and the fish is done when it is opaque and flakes easily with a fork.
How to Serve
Like most fish dinners this is best served right away! Garnish the fish with the reserved green onion tops and add some wedges of lime for drizzling.
This is a nice light all in one dinner. If you want to make it a little heartier you can add a green salad or a loaf of bread to dinner.
The fish is flaky and full of flavor from the Caribbean jerk seasoning. The lime is a nice change from always serving lemon with fish too!
Find More Easy Dinner Ideas
- Air Fryer Italian Sausage and Vegetables
- Grilled Greek Chicken Salad
- Instant Pot Dirty Rice
- Caribbean Chicken Rice Bowl
- 1/4 cup lime juice
- 1 tablespoon vegetable oil
- 2 teaspoons Caribbean Jerk seasoning
- 1/4 teaspoon salt, optional
- 2 bell peppers
- 1 1/4 lb cod, sea bass or other mild fish, 1 inch thick
- 8 green onions
- 4 ears corn on the cob
- Preheat oven to 500°F.
- Cut the pepper into rings or strips. Husk the corn and cut it into thirds. Chop the green onions, keeping the white and green parts separate.
- In a bowl mix the lime juice, oil, Caribbean seasoning and salt.
- Place peppers on a sheet pan or rimmed baking sheet. Brush with the lime juice and oil mix and then put them in the oven for 5 minutes.
- While the peppers roast get the fish out and pat it dry with paper towels. You can cut it into serving pieces now or leave it whole, whatever will fit best on your sheet pan.
- After five minutes take the sheet pan out of the oven. Push the peppers off to the sides and add fish and corn to the sheet. Brush both the fish and corn with the remaining lime juice and oil mix. Sprinkle the white parts of the scallions on the sheet pan.
- Put the pan back in the oven and roast until fish is cooked through, about 10 minutes. The fish is done when it is opaque and flakes easily with a fork.
- Serve sprinkled with the green tops of the scallions and garnish with lime wedges.
Use fish that is about 1 inch thick. If you use thinner fish you will need to reduce the cooking time.
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Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 373Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 116mgSodium: 528mgCarbohydrates: 24gFiber: 3gSugar: 6gProtein: 53g
Nutrition facts are estimates.