White 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
