Baked White Fish
Elevate your dinner table with this simple yet flavorful Baked White Fish recipe, perfect for a healthy and quick meal option. Featuring tender white fish fillets—such as cod, halibut, or tilapia—each piece is brushed with a zesty mixture of olive oil, fresh lemon juice, and garlic, then seasoned to perfection with paprika, oregano, salt, and black pepper. Baked to flaky perfection in just 15 minutes, this dish is finished with a sprinkle of vibrant parsley and served with lemon wedges for a fresh burst of citrus. Ideal for weeknights or casual gatherings, this low-carb, protein-packed meal pairs beautifully with steamed vegetables, rice, or a light salad. Embrace the ease of flavorful, oven-baked fish in your home kitchen!
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Recipe Information
Ingredients
- 4 pieces (about 6 oz each) white fish fillets (cod, halibut, or tilapia)
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons fresh parsley, chopped
- 4 pieces (for serving) lemon wedges
Instructions
Preheat your oven to 375°F (190°C). Line a baking dish or sheet with parchment paper or lightly grease it with cooking spray.
Pat the white fish fillets dry with a paper towel to remove excess moisture. Place the fillets in a single layer on the prepared baking dish.
In a small bowl, whisk together the olive oil, lemon juice, and minced garlic.
Brush the olive oil and lemon mixture over the fish fillets, ensuring they are evenly coated.
Sprinkle the paprika, dried oregano, salt, and black pepper evenly over the fillets.
Bake in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork. The internal temperature should reach 140–145°F (60–62°C).
Once done, remove the fish from the oven and let it rest for 2 minutes. Sprinkle the chopped parsley on top for added freshness.
Serve the baked white fish with lemon wedges on the side for a burst of citrus flavor. Pair with steamed vegetables, rice, or a light salad for a complete meal.
Nutrition Facts
Calories |
229 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.8 g | 11% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 347 mg | 15% | |
| Total Carbohydrate | 4.6 g | 2% | |
| Dietary Fiber | 1.5 g | 5% | |
| Total Sugars | 1.5 g | ||
| Protein | 34.6 g | 69% | |
| Vitamin D | 8.5 mcg | 43% | |
| Calcium | 52 mg | 4% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 636 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
