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Baked Herbed Fish Fillets

Photo: Hector Sanchez; Styling: Gerri Williams
Prep time 6 mins
Cook time 14 mins
Yield Serves: 4
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

Nutrition 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

How to Make It

  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.