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Photo: Hector Sanchez; Styling: Gerri Williams Photo by: Photo: Hector Sanchez; Styling: Gerri Williams

Baked Herbed Fish Fillets

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.

All You JANUARY 2013

  • Yield: Serves: 4
  • Cook time:14 Minutes
  • Prep time:6 Minutes
  • Cost Per Serving:$2.97

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

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.

Nutritional Information

Amount per serving
  • Calories: 216
  • Fat: 11g
  • Saturated fat: 7g
  • Protein: 28g
  • Carbohydrate: 1g
  • Fiber: 0.0g
  • Cholesterol: 96mg
  • Sodium: 502mg
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Baked Herbed Fish Fillets recipe

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