Baked Herbed Fish Fillets

4.0 3
4 stars
(3)
Photo: Hector Sanchez; Styling: Gerri Williams
Recipe from All You

Because this fish entree is baked and not pan-fried, Baked Herbed Fish Fillets are naturally low in calories but high in nutrients like protein. Pair with brown rice and steamed veggies to round out the meal.

Ingredients

  • 4 white fish fillets such as flounder, fluke or pollack (about 1 1/4 lb. total)
  • Salt and pepper
  • 3 1/2 tablespoons unsalted butter
  • 1 clove garlic, minced
  • 2 tablespoons lemon juice (from 1 large lemon)
  • 1 tablespoon capers, drained and rinsed
  • 1 tablespoon finely chopped fresh tarragon

Preparation

Cook Time:
Prep Time:

  1. 1. Preheat oven to 375ºF. Butter bottom of a 9-by-13-inch baking dish. Arrange fish in dish, sprinkle with salt and pepper and dot with 1/2 Tbsp. butter. Bake until fish becomes opaque and tender when pierced with tip of a paring knife, about 10 minutes.
  2. 2. While fish is baking, melt remaining 3 Tbsp. butter in a small saucepan over medium heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in lemon juice, capers and tarragon, then drizzle sauce over fish and serve.

January 2013

Nutritional Information

  • Calories: 216
  • Fat: 11g
  • Saturated fat: 7g
  • Protein: 28g
  • Carbohydrate: 1g
  • Fiber: 0.0g
  • Cholesterol: 96mg
  • Sodium: 502mg