Baked Herbed Fish Fillets

Baked Herbed Fish FilletsRecipe
Photo: Hector Sanchez; Styling: Gerri Williams
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.


Serves: 4

Cost per Serving:


Recipe from


Recipe Time

Prep: 6 Minutes
Cook: 14 Minutes

Nutritional Information

Calories 216
Fat 11 g
Satfat 7 g
Protein 28 g
Carbohydrate 1 g
Fiber 0.0 g
Cholesterol 96 mg
Sodium 502 mg


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


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. 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.