High Protein Baked Lemon Herb White Fish
Looking for a nourishing, flavorful dish that’s as quick to prepare as it is delicious? This High Protein Baked Lemon Herb White Fish recipe is the perfect solution. Featuring tender, flaky white fish fillets baked to perfection in a zesty marinade of fresh lemon juice, fragrant herbs like parsley and dill, and a hint of garlic, this dish is as healthy as it is satisfying. With minimal prep time—just 10 minutes—and a short 15-minute bake in the oven, it’s an ideal choice for busy weeknights or light, wholesome dinners. Rich in protein yet low in calories, this recipe is perfect for those following a high-protein or low-carb lifestyle. Serve it with steamed vegetables or a crisp side salad for a complete, vibrant meal the whole family will love.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod, halibut, or tilapia)
- 1 whole lemon
- 2 tablespoons olive oil
- 2 tablespoons fresh parsley
- 1 tablespoon fresh dill
- 1 whole garlic clove
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 teaspoon lemon zest
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Rinse the white fish fillets under cold water and pat them dry with paper towels.
Zest the lemon using a fine grater to get about 1 teaspoon of zest, then cut the lemon in half and squeeze out the juice into a bowl, discarding any seeds.
In a small bowl, mix the olive oil, lemon juice, lemon zest, chopped fresh parsley, chopped fresh dill, minced garlic, salt, and pepper to create the marinade.
Place the fish fillets on the lined baking sheet and evenly spoon the marinade over each piece, ensuring they are well coated.
Slice the remaining half of the lemon into thin rounds and place one or two slices on top of each fish fillet.
Bake in the preheated oven for 15 minutes or until the fish is opaque and flakes easily with a fork.
Remove from the oven and let it rest for a few minutes before serving.
Serve the baked lemon herb white fish with your choice of sides, such as steamed vegetables or a fresh salad.
Nutrition Facts
Calories |
641 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.3 g | 41% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1428 mg | 62% | |
| Total Carbohydrate | 8.0 g | 3% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 1.6 g | ||
| Protein | 81.2 g | 162% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 122 mg | 9% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 1382 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.
