Why You’ll Love This Recipe
This dish is everything you want in a healthy meal: it’s simple, quick, and incredibly satisfying. The lemon garlic sauce adds brightness without needing heavy creams or butters, making it perfect for anyone looking to eat lighter. It pairs well with a variety of sides—like steamed veggies, roasted potatoes, or rice—and works with any mild white fish you prefer.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- White fish fillets (such as cod, tilapia, haddock, or halibut)
- Olive oil
- Fresh garlic
- Lemon juice
- Lemon zest
- Salt
- Black pepper
- Fresh parsley (for garnish)
- Optional: paprika or crushed red pepper flakes for added flavor
Directions
- Preheat your oven to 400°F (or heat a skillet over medium heat if pan-searing).
- Pat the fish dry and season both sides with salt, pepper, and a touch of paprika or red pepper flakes if using.
- In a small bowl, mix olive oil, minced garlic, lemon juice, and lemon zest.
- If baking: Place fish in a lightly oiled baking dish. Spoon the lemon garlic mixture over the fillets. Bake for 12–15 minutes, or until the fish flakes easily with a fork.
- If pan-searing: Heat olive oil in a skillet. Add the fish and cook for 3–4 minutes per side, depending on thickness, until golden and flaky. Pour lemon garlic mixture over the fish during the last minute of cooking.
- Garnish with fresh parsley and serve hot.
Servings and timing
This recipe serves 4 people.
Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
Variations
- Herb Infused: Add fresh thyme, dill, or basil to the lemon garlic sauce for an herbal twist.
- Butter Substitute: Use a small amount of ghee or light butter if desired for a richer sauce.
- Spicy Version: Add a dash of cayenne or crushed red pepper flakes for heat.
- Mediterranean Style: Top with chopped tomatoes, olives, and capers before baking.
- Low FODMAP: Omit garlic and use garlic-infused oil for sensitive diets.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm gently in a skillet over low heat or microwave in short intervals to avoid overcooking. This dish is best enjoyed fresh, as fish can dry out when reheated.
FAQs
What kind of fish works best for this recipe?
Any mild white fish such as cod, tilapia, halibut, or haddock works well.
Can I use frozen fish?
Yes, just make sure it’s fully thawed and patted dry before cooking.
Is this dish good for meal prep?
Yes, it stores well in the fridge for a couple of days, but avoid freezing for best texture.
How do I know when the fish is done?
The fish should be opaque and flake easily with a fork. Internal temperature should reach 145°F.
Can I grill the fish instead?
Yes, you can grill the fillets and drizzle the lemon garlic sauce on top afterward.
What sides pair well with this dish?
Steamed vegetables, quinoa, roasted potatoes, or brown rice make excellent pairings.
Is this dish gluten-free?
Yes, it’s naturally gluten-free—just ensure your spices and other ingredients are as well.
How can I make the sauce creamier without dairy?
Add a spoonful of plain Greek yogurt or a splash of coconut milk for a creamy variation.
Can I cook this in foil packets?
Absolutely. Wrap each fillet in foil with the lemon garlic sauce and bake for an easy cleanup method.
What can I use instead of parsley?
Fresh dill, basil, or chives are great alternatives for garnish.
Conclusion
White Fish with Healthy Lemon Garlic is a go-to recipe for anyone seeking a light, nutritious, and delicious meal. With minimal prep, fresh ingredients, and a bright, citrusy flavor, this dish is perfect for weeknight dinners or impressing guests with minimal effort. Give it a try and enjoy a healthy take on seafood that’s both simple and satisfying.
PrintWhite Fish with Healthy Lemon Garlic
White Fish with Healthy Lemon Garlic is a light and zesty seafood dish featuring flaky white fish fillets topped with a fresh lemon-garlic sauce. Ready in under 30 minutes, it’s a healthy, flavorful choice for any night of the week.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Main Dish
- Method: Baked or Pan-Seared
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
- 4 white fish fillets (cod, tilapia, haddock, or halibut)
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 2 tbsp fresh lemon juice
- 1 tsp lemon zest
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp paprika or crushed red pepper flakes (optional)
- 2 tbsp fresh parsley, chopped (for garnish)
Instructions
- Preheat oven to 400°F or heat a skillet over medium heat if pan-searing.
- Pat the fish fillets dry. Season both sides with salt, pepper, and paprika or red pepper flakes, if using.
- In a small bowl, mix olive oil, garlic, lemon juice, and lemon zest.
- If baking: Place fish in a lightly oiled baking dish. Spoon lemon garlic mixture over the top. Bake for 12–15 minutes or until fish flakes easily with a fork.
- If pan-searing: Heat olive oil in a skillet. Add fish and cook for 3–4 minutes per side until golden and cooked through. Pour lemon garlic mixture over fish in the final minute of cooking.
- Garnish with fresh parsley and serve hot.
Notes
- Use thawed, patted-dry frozen fish if fresh isn’t available.
- Add fresh herbs like dill or thyme to the sauce for variety.
- To keep the dish low-FODMAP, use garlic-infused oil instead of fresh garlic.
- For grilling, cook fish and drizzle sauce afterward.
- Serve with rice, quinoa, or roasted vegetables for a balanced meal.
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 220
- Sugar: 0g
- Sodium: 320mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 1g
- Fiber: 0g
- Protein: 28g
- Cholesterol: 70mg
