Healthy Low Fat Baked Fish
Indulge in the perfect balance of flavor and nutrition with this recipe for Healthy Low Fat Baked Fish. Featuring tender white fish fillets like cod, tilapia, or haddock, this dish is seasoned with a vibrant blend of heart-healthy olive oil, zesty lemon juice, minced garlic, and aromatic spices like paprika and oregano. Baked to moist, flaky perfection in just 15 minutes, this easy-to-prepare meal is perfect for weeknight dinners or a light, satisfying lunch. Garnished with fresh parsley and served with optional lemon slices, it pairs beautifully with steamed vegetables, quinoa, or a crisp green salad for a well-rounded, wholesome dining experience. Ideal for those seeking a low-fat, high-protein recipe that's as delicious as it is nutritious, this baked fish is a must-try for health-conscious food lovers!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (cod, tilapia, or haddock)
- 1 tablespoon olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic cloves, minced
- 0.5 teaspoons paprika
- 1 teaspoon dried oregano
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons fresh parsley, chopped
- 4 slices lemon slices (optional, for serving)
Instructions
Preheat your oven to 375°F (190°C). Line a baking dish with parchment paper or lightly grease it with non-stick cooking spray.
Rinse the fish fillets under cold water and pat them dry with paper towels. Place them in a single layer in the prepared baking dish.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, paprika, dried oregano, salt, and black pepper.
Drizzle the olive oil and spice mixture evenly over the fish fillets, using a brush or your fingers to coat them well.
Cover the baking dish with aluminum foil to keep the fish moist. Place the dish in the oven and bake for 12-15 minutes, or until the fish flakes easily with a fork.
Remove the fish from the oven and carefully discard the foil. Garnish the fillets with chopped fresh parsley and serve with optional lemon slices on the side.
Enjoy your Healthy Low Fat Baked Fish with steamed vegetables, quinoa, or a fresh green salad for a wholesome meal!
Nutrition Facts
Calories |
588 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.8 g | 24% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 1267 mg | 55% | |
| Total Carbohydrate | 9.2 g | 3% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 1.8 g | ||
| Protein | 97.5 g | 195% | |
| Vitamin D | 24.0 mcg | 120% | |
| Calcium | 146 mg | 11% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1680 mg | 36% | |
*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.
