Heart-Healthy Baked Lemon Herb White Fish
Delight your taste buds and support your health with this Heart-Healthy Baked Lemon Herb White Fish recipe, a vibrant and nutritious meal that’s perfect for weeknight dinners or elegant gatherings. Featuring tender white fish fillets brushed with a fragrant blend of olive oil, fresh parsley, thyme, garlic, and zesty lemon, this dish is baked to perfection for a low-fat, omega-3-rich main course. The thin slices of lemon not only enhance the flavor but also create a stunning presentation, ensuring this recipe becomes a go-to option for wholesome meals. Ready in just 35 minutes, this quick-and-easy baked fish pairs beautifully with steamed vegetables or a crisp green salad, making it an ideal choice for anyone aiming to eat healthy without compromising on taste. Keywords: heart-healthy recipe, baked fish, lemon herb white fish, quick dinner ideas, nutritious seafood dish.
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Recipe Information
Ingredients
- 4 pieces White fish fillets
- 1 whole Lemon
- 2 tablespoons Olive oil
- 2 cloves Garlic
- 2 tablespoons Fresh parsley
- 1 tablespoon Fresh thyme
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 teaspoon Lemon zest
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly grease it with a small amount of olive oil.
Rinse the white fish fillets under cold water and pat them dry with paper towels. Place them on the prepared baking sheet.
Zest the lemon to obtain about 1 teaspoon of zest and then cut the lemon into thin slices. Set both aside.
In a small bowl, combine the olive oil, minced garlic, chopped fresh parsley, fresh thyme, salt, black pepper, and lemon zest to create the herb mixture.
Brush each fillet lightly with the herb mixture, ensuring that each piece is evenly coated with the seasoning.
Arrange the lemon slices on top of each fish fillet for added flavor and presentation.
Bake the fish in the preheated oven for about 18-20 minutes or until the fish flakes easily with a fork and is opaque in the center.
Remove the baking sheet from the oven and let the fish sit for a couple of minutes to enhance flavors before serving.
Serve the baked lemon herb white fish with your choice of heart-healthy sides such as steamed vegetables or a fresh green salad for a complete and healthy meal.
Nutrition Facts
Calories |
685 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.3 g | 44% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1428 mg | 62% | |
| Total Carbohydrate | 8.9 g | 3% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 1.7 g | ||
| Protein | 81.4 g | 163% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 131 mg | 10% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 1386 mg | 29% | |
*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.
