Busy Day Fish
Perfect for hectic weeknights, Busy Day Fish is a fast and flavorful recipe that brings dinner to the table in just 25 minutes! Featuring tender white fish fillets like cod, tilapia, or haddock, this dish is infused with fresh lemon juice, zesty garlic, and a savory blend of paprika, oregano, salt, and black pepper. A simple olive oil drizzle keeps the fish moist and enhances its natural flavors, while optional lemon zest and parsley add a vibrant finishing touch. With its easy prep, quick bake time, and minimal cleanup, this oven-baked fish recipe is a lifesaver for busy schedules. Pair it with steamed vegetables, fluffy rice, or a crisp side salad for a wholesome, fuss-free meal that doesn’t skimp on taste.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, tilapia, or haddock)
- 1 whole lemon
- 2 tablespoons olive oil
- 2 cloves garlic
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 0.5 teaspoons salt
- 0.5 teaspoons black pepper
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C).
Line a baking sheet with parchment paper or lightly grease it with olive oil.
Pat the white fish fillets dry with paper towels and place them on the prepared baking sheet.
Drizzle the fish fillets with 2 tablespoons of olive oil.
Zest the lemon and set the zest aside. Then, cut the lemon in half and squeeze the juice over the fish fillets.
Mince the garlic cloves finely, and sprinkle them evenly over the fillets.
In a small bowl, mix together paprika, dried oregano, salt, and black pepper. Sprinkle this spice blend over the fish, coating each fillet evenly.
If desired, sprinkle the lemon zest over the fillets for a burst of citrus flavor.
Bake in the preheated oven for 12–15 minutes, or until the fish is opaque and flakes easily with a fork. Cooking time may vary depending on the thickness of your fillets.
Once done, remove the fish from the oven and let it rest for a couple of minutes.
Serve the fish warm, garnished with fresh parsley if desired. Pair with steamed vegetables, rice, or a simple side salad for a complete meal.
Nutrition Facts
Calories |
182 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.1 g | 10% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 318 mg | 14% | |
| Total Carbohydrate | 4.0 g | 1% | |
| Dietary Fiber | 1.3 g | 5% | |
| Total Sugars | 0.8 g | ||
| Protein | 24.7 g | 49% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 44 mg | 3% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 443 mg | 9% | |
*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.
