BAKED WHITE FISH WITH HERBS
Baked White Fish with Herbs is a clean, nutritious and flavourful dish that is easy to prepare as it is elegant on the plate. Ideal for health-conscious meals, this recipe uses a small fillet of white fish like cod or tilapia gently seasoned with olive oil, lemon juice, thyme and garlic powder. Baking locks in moisture while enhancing the natural mild flavour of the fish. The simplicity of the preparation allows the delicate herbs and citrus notes to shine, making it a perfect main course for light dinners or weekday meals. It pairs wonderfully with steamed vegetables, quinoa or a side salad. Rich in lean protein and low in fat and carbs, this dish suits a variety of dietary plans, including keto, Whole30 and gluten-free diets. In under 20 minutes, you’ll have a wholesome and delicious entrée ready to enjoy.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Bake
OCCASION/HOLIDAY
Casual Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Low Fat
DISH TYPE
Fish Taco
INGREDIENTS
- 1 small white fish fillet
- ½ teaspoon olive oil
- ½ teaspoon lemon juice
- ¼ teaspoon thyme
- ¼ teaspoon garlic powder
FULL NUTRITIONAL INFORMATION
- Calories: 134.6 kcal
- Carbohydrates: 0.8 g
- Protein: 23.5 g
- Fat: 4.2 g
- Saturated Fat: 1 g
- Fiber: 0.1 g
- Sugar: 0.1 g
- Sodium: 60.9 g
- Potassium: 363.4 mg
- Vitamin D: 3.6 mg
- Calcium: 13.2 mg
- Iron: 0.7 mg
- Cholesterol: 58 mg
PREPARATION
- Preheat The Oven: Set your oven to 200°C (400°F) and line a small baking tray with parchment paper or foil.
- Prepare The Fish: Pat the fish fillet dry using paper towels to ensure the seasonings adhere well.
- Season The Fish: Place the fillet on the tray. Drizzle with olive oil and lemon juice, then sprinkle thyme and garlic powder evenly.
- Bake Until Flaky: Bake in the preheated oven for 12–15 minutes or until the fish flakes easily with a fork and appears opaque throughout.
- Rest Briefly: Remove from oven and let it rest for 2 minutes to allow juices to settle.
- Serve Hot: Plate with your favourite sides and garnish with fresh parsley or lemon wedge if desired.
PREP TIME
5 minutes
COOKING TIME
15 minutes
TIPS
- Choose Fresh Fillets: Fresh or properly thawed fillets yield the best flavour and texture.
- Don’t Overcook: Fish is done when it flakes easily; overbaking can dry it out.
- Add Foil Tent: Lightly tenting with foil during baking can help to retain its moisture.
- Use Parchment Paper: Prevents sticking and makes for easy cleanup.
- Test Doneness: Insert a fork at the thickest part of the fish, which is separated easily into flakes.
VARIATIONS
- Add Vegetables: Bake with cherry tomatoes, zucchini or asparagus alongside the fish.
- Try Different Herbs: Swap thyme for dill, parsley or rosemary for a flavour twist.
- Make It Spicy: Sprinkle with red pepper flakes or a touch of cayenne for a mild heat.
- Top With Crumbs: Add a sprinkle of almond flour or breadcrumbs before baking for a crunchy topping.
- Citrus Swap: Use orange or lime juice instead of lemon for a different citrus profile.
PREPPING AND STORAGE
- Fridge Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days.
- Freezing Tips: Wrap tightly in foil or plastic wrap and freeze for up to 2 months.
- Reheating Instructions: Reheat gently in the oven at 160°C (325°F) for 10 minutes. Avoid microwaving, which can dry out the fish.
- Meal Prep Friendly: Bake multiple fillets at once and store them individually for quick weeknight meals.